Dumbbell Clean
Dumbbell Clean is a explosive strength – dumbbell clean exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Trapezius, Deltoid, Forearms, Abdominals
- Exercise type
- Explosive strength – dumbbell clean
Exercise technique
- Floor start
Place the dumbbells on the floor beside your feet.
- Grip
Bend your hips and knees and take a neutral grip.
- Initial lift
Push strongly through the floor with arms long.
- Acceleration
Extend your hips, knees and ankles together.
- Move under
As the dumbbells rise, bend your hips and knees again.
- Front rack
Rotate your elbows and receive the dumbbells beside your shoulders.
- Finish
Stand from the balanced squat position.
Key technique points
- Do not throw the dumbbells overhead.
- Do not bend your elbows before leg drive.
- Catch both weights at the same time.
- Do not support the front rack with your wrists alone.
- Reposition your feet on landing.
- Brace your torso before the catch.
Common mistakes
Early arm pull
Lower-body momentum is not used sufficiently.
Throwing forward
Moving under the dumbbells becomes harder.
Catching with straight knees
The load is decelerated more harshly.
Asymmetric rack
One shoulder receives the load before the other.
Bending the wrist backward
Dumbbell support becomes unstable.
Squatting late under load
The catch and move-under phases become mistimed.
Frequently asked questions
Dumbbell Clean: why is “Early arm pull” a mistake?
Lower-body momentum is not used sufficiently.
Dumbbell Clean: why is “Throwing forward” a mistake?
Moving under the dumbbells becomes harder.
Dumbbell Clean: why is “Catching with straight knees” a mistake?
The load is decelerated more harshly.
Dumbbell Clean: why is “Asymmetric rack” a mistake?
One shoulder receives the load before the other.
Dumbbell Clean: why is “Bending the wrist backward” a mistake?
Dumbbell support becomes unstable.
Dumbbell Clean: why is “Squatting late under load” a mistake?
The catch and move-under phases become mistimed.
What should I focus on when doing Dumbbell Clean?
Do not throw the dumbbells overhead. Do not bend your elbows before leg drive. Catch both weights at the same time. Do not support the front rack with your wrists alone. Reposition your feet on landing. Brace your torso before the catch.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.