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Dumbbell Clean

intermediate Dumbbell

Power clean movement using dumbbells for explosive pulling.

Primary Muscles

Hamstrings Glutes

Secondary Muscles

Traps Shoulders

Instructions

Hold dumbbells, hinge to knee height. Explosively extend hips, shrug, pull elbows under to catch at shoulder height.

Common Mistakes

Early arm bend, not extending hips fully, catching with elbows too low.

Variations

  • Hang Dumbbell Clean
  • Single Arm Dumbbell Clean
  • Barbell Power Clean