Dumbbell Clean

glutesupper legsdumbbell

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.

Dumbbell Clean exercise demonstration showing proper form

How to Do the Dumbbell Clean

Follow these steps to perform the Dumbbell Clean with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. 2Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
  3. 3Explosively extend your hips and knees, driving through your heels to jump off the ground.
  4. 4As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
  5. 5Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
  6. 6Lower the dumbbells back down to the starting position by reversing the movement.
  7. 7Repeat for the desired number of repetitions.

Dumbbell Clean Muscles Worked

Primary

glutes

Secondary

hamstringsquadricepscalves

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Extended

Related Exercises

dumbbell contralateral forward lunge demonstration

dumbbell contralateral forward lunge

glutesdumbbell
dumbbell straight leg deadlift demonstration

dumbbell straight leg deadlift

glutesdumbbell
dumbbell single leg deadlift demonstration

dumbbell single leg deadlift

glutesdumbbell
dumbbell deadlift demonstration

dumbbell deadlift

glutesdumbbell
dumbbell one arm snatch demonstration

dumbbell one arm snatch

glutesdumbbell
dumbbell stiff leg deadlift demonstration

dumbbell stiff leg deadlift

glutesdumbbell

Frequently Asked Questions

What muscles does the Dumbbell Clean work?

The Dumbbell Clean primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Dumbbell Clean?

The Dumbbell Clean requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Clean with proper form?

Start by stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips and knees, driving through your heels to jump off the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Dumbbell Clean in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS