Dumbbell Clean
Learn how to do the Dumbbell Clean with proper form and technique. This dumbbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Calves.
How to Do the Dumbbell Clean
Follow these steps to perform the Dumbbell Clean with correct form:
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 3Explosively extend your hips and knees, driving through your heels to jump off the ground.
- 4As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- 5Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- 6Lower the dumbbells back down to the starting position by reversing the movement.
- 7Repeat for the desired number of repetitions.
Dumbbell Clean Muscles Worked
Primary
Secondary
hamstringsquadricepscalves
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper legs
- Category
- Extended
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