Dumbbell Power-Clean
Build explosive power with the Dumbbell Power-Clean! A full-body exercise that combines strength and coordination.
The Dumbbell Power-Clean is a compound exercise that mainly works the quads and back, with help from the glutes & hips and biceps. You'll need: dumbbells.
Required Equipment
Dumbbell Power-Clean Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Biceps (biceps brachii)
Dumbbell Power-Clean Variations and Alternatives
How to do the Dumbbell Power-Clean
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, letting them rest in front of your thighs with palms facing your body.
Squat Down:
Bend your knees and lower your hips to squat down, keeping your back straight and chest up.
As you squat, ensure your weight is on your heels and your knees don't go past your toes.
Grip the Dumbbells:
Position the dumbbells close to your shins as you prepare to lift them.
Keep your arms straight and your shoulders above the dumbbells.
Lift Off:
Push through your heels and extend your hips and knees to lift the dumbbells off the ground.
Maintain a strong core and keep your back flat as you lift.
Pull the Dumbbells Up:
As the dumbbells rise, explosively extend your hips and pull the dumbbells up towards your shoulders.
Shrug your shoulders to help elevate the dumbbells as high as possible.
Transition to Rack Position:
As the dumbbells reach shoulder level, rotate your wrists so they are facing you, and drop into a slight squat to catch the dumbbells in the 'rack position' at your shoulders.
Keep your elbows high and engaged, supporting the weight with your shoulders.
Stand Up:
From the rack position, stand up straight, fully extending your hips and knees. Hold the dumbbells securely at shoulder height.
Repeat:
Return to the starting position by lowering the dumbbells back to your sides.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form throughout.
Tips for Beginners:
Start with lighter weights to master the technique before increasing the load.
Ensure your movements are controlled and avoid using momentum.
Focus on keeping your core engaged to protect your back during lifts.
Always warm up before your workout to prevent injuries.
Dumbbell Power-Clean FAQs
What muscles does the Dumbbell Power-Clean work?
The Dumbbell Power-Clean mainly works the quads and back, with help from the glutes & hips and biceps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Power-Clean?
Dumbbells.
Is the Dumbbell Power-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 Power-Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Power-Clean variations and alternatives?
Similar exercises include the Barbell Muscle Clean, Barbell Power-Clean, Block Power-Clean and Dumbbell Hang Clean & Press.
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