Dumbbell Clean
Strength · Intermediate · Hamstrings
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Hamstrings
- Secondary
- Calves, Forearms, Glutes, Lower Back, Quads, Shoulders, Traps
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Hamstrings
Also works: Calves, Forearms, Glutes, Lower Back, Quads, Shoulders, Traps
How to do it — Dumbbell Clean
- 1Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- 2Lower 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.
- 3To 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.
- 4After 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.
- 5Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
