Dumbbell Squat Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Dumbbell Squat Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Squat Clean with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Bend your knees and lower your hips into a squat, keeping your back straight and chest up.
- 3
As you stand up, drive through your heels, pulling the dumbbells up to your shoulders in a smooth motion.
- 4
Finish with your knees slightly bent, dumbbells at shoulder height, and maintain a strong posture.
Tips for Success
These tips will help you perform Dumbbell Squat Clean safely and effectively while maintaining proper form.
-
Keep your back straight and core engaged to avoid injury.
-
Make sure your knees do not extend past your toes during the squat.
-
Start with lighter weights to master the form before progressing.
Secondary Muscles
While Dumbbell Squat Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Squat Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Squat Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
