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.

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.

Primary

Shoulders25%

Glutes25%

Quads25%

Hamstrings25%

Equipment

Dumbbell

Exercise Type

Strength