Dumbbell Clean
How to do the Dumbbell Clean
- 1
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- 2
Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- 3
To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- 4
After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- 5
Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
How to program the Dumbbell Clean
Sets and reps
As a compound movement, the Dumbbell Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets the Hamstrings. It also recruits the Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps as supporting muscles.
What equipment do I need for the Dumbbell Clean?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
