Dumbbell Clean
Expert Advice
Use a powerful hip drive to initiate the movement, and ensure a smooth transition from the pull to the catch phase.
How-to-do Steps
- Begin with feet shoulder-width apart, dumbbells at your sides.
- Bend at the hips and knees to lower into a squat position, keeping the dumbbells close to your body.
- Explosively extend your hips, knees, and ankles to drive the dumbbells upward.
- As the dumbbells rise, shrug your shoulders and transition to pulling with your arms.
- Rotate your wrists and catch the dumbbells at shoulder height in a front squat position.
- Stand up straight to complete the clean.
- Lower the dumbbells and reset before the next rep.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Clean primarily targets the Shoulders, Glutes, Quads, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Glutes25%
Quads25%
Hamstrings25%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Clean work?
Dumbbell Clean primarily targets the Shoulders, Glutes, Quads, Hamstrings. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Clean suitable for beginners?
Dumbbell Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
