Dumbbell Clean
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. Let the dumbbells hang at your sides.
- 2 Hinge at your hips and bend your knees to lower the dumbbells towards the floor, keeping your back straight.
- 3 Explosively extend your hips and knees, shrugging your shoulders and pulling the dumbbells upward.
- 4 As the dumbbells reach shoulder height, quickly rotate your wrists and catch them in a front rack position at your shoulders, simultaneously entering a quarter squat.
- 5 Drive through your heels to stand up fully, extending your hips and knees.
- 6 Control the dumbbells back down to your sides, returning to the starting position.
