Dumbbell Clean

Dumbbell Clean

The Dumbbell Clean is a dynamic and challenging exercise that targets multiple muscle groups, making it a perfect addition to any full-body workout routine. This compound movement primarily engages your deltoids, trapezius, core, glutes, and quadriceps, while also working your forearms and upper back. To perform the Dumbbell Clean, you start with a dumbbell in each hand, palms facing your sides. Begin by hinging at the hips and slightly bending your knees, keeping your back straight and core engaged. As you initiate the movement, explosively extend your hips and knees while simultaneously shrugging your shoulders and pulling the dumbbells towards your shoulders. As the dumbbells rise, quickly rotate your elbows underneath the weight and "catch" the dumbbells in a racked position, resting on the front of your shoulders. Your palms should now be facing forward. Maintain a solid grip on the dumbbells and ensure your elbows are parallel to the ground. The Dumbbell Clean offers several benefits, including improved power, strength, and coordination. This exercise also enhances your overall athletic performance and can translate well to various sports and daily activities. By using dumbbells, you also engage your stabilizer muscles, promoting better balance and joint stability. It's important to start with a weight that you can handle comfortably and with proper form. Gradually increase the resistance as you become more proficient in the movement. Remember to warm up adequately before attempting this exercise and always prioritize maintaining the correct form to prevent injuries. Incorporating the Dumbbell Clean into your workout routine can take it to the next level, providing a full-body challenge that will leave you feeling strong and accomplished. It is recommended to consult with a fitness professional to ensure proper form and technique.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Lower the dumbbells towards the floor, keeping them close to your body.
  • In one explosive motion, extend your hips, knees, and ankles to jump while shrugging your shoulders.
  • Pull the dumbbells up towards your shoulders, rotating your wrists so that your palms face up.
  • Continue the upward movement by flipping your wrists and pressing the dumbbells overhead.
  • Lower the dumbbells back to the starting position by reversing the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and focus on proper form and technique before increasing the load.
  • Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
  • Keep your shoulders pulled back and down to maintain proper posture and prevent injury.
  • Exhale as you lift the dumbbells and inhale as you lower them, coordinating your breathing with the movement.
  • Initiate the movement from your hips and legs, using the momentum to help lift the dumbbells.
  • Avoid jerking or swinging the dumbbells; focus on smooth and controlled movements.
  • Gradually increase the weight of the dumbbells as you become more comfortable and confident with the exercise.
  • Include the dumbbell clean in a well-rounded workout routine that targets multiple muscle groups.
  • Perform the exercise in front of a mirror or with a trainer to monitor your form and make necessary adjustments.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.


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