Dumbbell Clean

Technique

How to perform Dumbbell Clean

1. Stand with a dumbbell in each hand, palms facing your body and feet about shoulder-width apart.
2. Bend your hips and knees to place the dumbbells on the floor beside your feet, keeping your trunk steady.
3. Drive through your feet and extend your hips, knees and ankles to accelerate the dumbbells upward close to your body.
4. As the weights rise, bend your hips and knees again and guide the dumbbells to your shoulders with a neutral grip.
5. Receive the weights in a controlled squat rather than pressing them overhead.
6. Stand up from the squat with the dumbbells at your shoulders.
7. Lower the dumbbells under control and reset the floor position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.