Advanced
Dumbbell Clean
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
Standing with feet shoulder-width apart in a partial squat position, hold a pair of dumbbells at your sides with palms facing each other. -
Step 2
Kick your heels and explode as you shrug your dumbbells to catch them on your shoulders. -
Step 3
Stretch your legs to stand up. Pause, lower the dumbbells to the sides, and return to the starting position.
Muscle Groups
Dumbbell Clean targets Glutes, Hamstrings, Quads, Shoulders, Total Body, Traps as seen below.
Exercise Tips
- Execute the exercise quickly and explosively.
- Keep the dumbbells close to your body throughout the exercise.
- Lift with your hips, not your arms.
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