How to perform a dumbbell clean:

Starting Position: Stand with feet hip-width apart, dumbbells resting at your sides or in front of your thighs. 

Hinge and Lift: Bend at your hips and knees, and hold the dumbbells with an overhand grip. 

Explosive Lift: Push through your heels and extend your hips and knees to lift the dumbbells. 

Shrug and Catch: As the dumbbells rise, shrug your shoulders to help bring them up towards your chest. 

Front Rack Position: Bend your elbows and rotate your wrists so that you catch the dumbbells at shoulder level in a front rack position. 

Press (Optional): From the front rack position, you can optionally press the dumbbells overhead, then lower them back to your shoulders. 

Lowering: Lower the dumbbells back to the floor or your thighs, and repeat.