Dumbbell Clean, starting positionDumbbell Clean, finishing position
How to Perform
1Begin standing with a dumbbell in each hand with your feet shoulder width apart.
2Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
3To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
4After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
5Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
Dumbbell Clean primarily targets the Hamstrings. It also works the Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps as secondary muscles.
What equipment do I need for Dumbbell Clean?
Dumbbell Clean requires Dumbbell.
Is Dumbbell Clean suitable for beginners?
Dumbbell Clean is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Dumbbell Clean
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
