Dumbbell Clean Exercise

Dumbbell Clean is a great exercise for building your lower body. It targets the quadriceps, gluteus muscles, hamstrings and calves.

Dumbbell Clean also works the lower back, hips, upper back, shoulders, traps and forearms.

The core section is engaged throughout Dumbbell Clean to maintain correct upper body position and to support the lower back.

Dumbbell Clean will develop power, coordination, balance, stability, mobility and flexibility.

You can use Dumbbell Clean as part of an interval program to emphasise conditioning or one that specifies power.

Dumbbell Clean Progression & Mobility

  • Place a dumbbell outside your feet. Assume a hip width position.
  • Squat down and grab each dumbbell. At the bottom position, the dumbbell must be in line with your wrist, elbows and shoulders. Your knees must be over your feet. The hips are lower than your knees. Maintain a flat back position by pushing your chest out.
  • Squat up by pushing your heels through the floor. Once the dumbbells are at knee level, drive your hips forward explosively so the dumbbells can be thrown over to your shoulders.
  • Allow the momentum to bring you back to the bottom position of the Squat.
  • Squat back up by pushing with your heels, extending at the knees and then your hips until your legs are straightened out.
  • Bring the dumbbells down to your sides and Squat back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

The most common fault in Dumbbell Clean is starting the exercise with a rounded back which places the lower back at risk of injury.

Another common fault is extending the legs at the start of the exercise. This will expose your hamstrings and lower back to injury.

Finally, trying to muscle the dumbbells up will slow down the exercise and place unnecessary strain on your elbows.

Variations: Medicine Ball Cleans, Clean

Dumbbell Squat Clean

How To Do Dumbbell Clean (Dumbbell Squat Clean)