Dumbbell Clean

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and place two dumbbells on the floor just outside your feet.
2. Hinge at the hips and bend your knees to grip the dumbbells with a neutral grip (palms facing each other).
3. Keep your back flat, chest up, and shoulders slightly ahead of the weights.
4. Engage your core and look straight ahead to set a neutral spine.

How to do it

1. Explosively drive through your heels to extend your hips and knees while simultaneously performing a powerful shrug with your traps.
2. As the dumbbells gain upward momentum, pull them upward, keeping them close to your torso as if zipping up a jacket.
3. Quickly drop into a partial squat and rotate your wrists under the dumbbells to 'catch' them at shoulder height.
4. Stand up fully to complete the movement, exhale at the top, and then lower the weights under control to the starting position.

Form checklist

• Keep the dumbbells close to your body to prevent lower back strain.
• Ensure the power is generated by the hips and legs, not by 'muscling' it up with the arms.
• Maintain a flat back and braced core throughout the entire pull and catch.
• Land with soft knees and a stable base during the catch phase.

Pro tips

• Focus on 'punching' your elbows forward and under the dumbbells quickly during the catch to create a stable shelf on your shoulders.
• Think about jumping vertically to ensure maximum triple extension and power output.

Make it harder

• Perform a Full Clean by catching the dumbbells in a deep front squat instead of a partial squat.
• Try the unilateral version with a single dumbbell to significantly increase the demand on your core stabilizers.

Frequently asked

What muscles does the dumbbell clean work?

The dumbbell clean primarily targets the biceps, deltoids, glutes, hamstrings, quadriceps, and triceps, and also works the abs, erector spinae, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the dumbbell clean?

The dumbbell clean uses dumbbell.

Is the dumbbell clean good for beginners?

The dumbbell clean is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps