Dumbbell Clean
Dumbbell Clean is a full-body workout that targets multiple muscles, including your glutes, hamstrings, calves, biceps, quadriceps, triceps, deltoids, spinal erectors, and lower back muscles.
ADVANCED
Clean
Clean is an as dynamic and powerful exercise, like squat jumps, but without the impact of jumping. This great workout builds muscle throughout your upper and lower body, including in your quadriceps, deltoids, core, triceps, and posterior chain muscles like the hamstrings, glutes, lower back muscles the trapezius in your upper back.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Stand on the floor with your feet shoulder-width apart and your shins about two inches away from the loaded bar. Keeping your spine straight, push your hips back and grip the bar with a shoulder-width double grip.
- Keeping your core tight and pushing through your heels, lift the bar. When the bar is past your knees, fully extend your ankles, knees, and hips at the same time. As the bar rises, shrug your shoulders and continue pulling the bar up.
- When the barbell reaches shoulder height, rotate your elbows under it to create a shelf in front of your shoulders for the bar to rest on. Pause and then return the bar to the floor.
Tips
- Try not to round your back or lean forward at the torso. Instead, keep your back straight throughout the movement.
Alternative Exercises
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.