Dumbbell Clean
Explosive full-body workout! The Dumbbell Clean builds strength, power, and coordination. A challenging and effective exercise.
The Dumbbell Clean is a compound exercise that mainly works the quads and glutes & hips, with help from the back and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Clean Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Dumbbell Clean Variations and Alternatives
How to do the Dumbbell Clean
Start in a squat position with a dumbbell in each hand placed on the ground in front of you.
Grip the dumbbells with palms facing the body and ensure that your back is flat, with the chest up and core engaged.
Explosively extend your hips, knees, and ankles to propel the dumbbells upwards. Simultaneously, shrug your shoulders and use the momentum to "clean" the dumbbells toward your shoulders.
As the dumbbells ascend, rotate your wrists so that your palms face the shoulders and drop into a slight squat position, catching the dumbbells at shoulder height.
Stand up straight by extending your knees and hips fully, now in the racked position with the dumbbells in front of your shoulders.
Lower the dumbbells back to the starting position in a controlled manner and prepare for the next repetition.
Repeat for the desired number of repetitions and sets.
Safety Tips: Make sure to perform a proper warm-up before starting this exercise. Do not attempt this lift with heavy weights without proper form and technique. Keep your movements fluid and avoid jerking the weights. Focus on engaging the core throughout the movement to stabilize the spine.
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Dumbbell Clean FAQs
What muscles does the Dumbbell Clean work?
The Dumbbell Clean mainly works the quads and glutes & hips, with help from the back and traps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Clean?
Dumbbells.
Is the Dumbbell Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Clean variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean Full, Hang & Power-Clean and Barbell Muscle Clean.
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