Legs·Dumbbell·Compound
Dumbbell Clean
Hamstrings · Dumbbell
Intermediate
Body Part
Legs
Equipment
Dumbbell
Level
Intermediate
Type
Compound
Force
Pull
The Dumbbell Clean is an intermediate dumbbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryCalves secondaryForearms secondaryGlutes secondaryLower Back secondaryQuads secondaryShoulders secondaryTraps secondary
How to Do the 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.
Related Exercises
Barbell
Conventional Deadlift
The king of lifts: pick heavy stuff up, put it down.
Barbell
Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
Barbell
Sumo Deadlift
Wide stance, short pull, big hips and quads.
Kettlebell
Kettlebell Swing
Explosive hip snap that builds power and conditioning.
Exercise data from the open-source Free Exercise DB.