Want to burn calories long after your workout is finished? Then you need to activate as many muscles as possible while you're at the gym. Focusing on movements that work multiple muscle groups -- like the single-arm dumbbell clean -- keeps your metabolism humming in high gear even while you're watching TV or sleeping. To thrust a dumbbell from your thigh to your chest, the single-arm dumbbell clean calls on nearly every muscle from your head to your toes. "But the explosive movement originates in your hips and glutes, which are some of your biggest and most powerful muscle groups," says BJ Gaddour, C.S.C.S., creator of 10 Minute Torchers. "This allows you to use more weight, resulting in a big-time calorie burn for hours after you've put the dumbbell down." You'll get a killer abs workout, too, since your torso has to fight to stay upright as the weight pulls it sideways.
Ready to try it? Watch the video below to learn how to perform the single-arm dumbbell clean with perfect form.
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