Dumbbell Squat Clean
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Traps, Shoulders, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- 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, rotate your wrists and catch them in a rack position at your shoulders, simultaneously dropping into a quarter squat.
- 5 Stand up fully from the quarter squat, maintaining the dumbbells at your shoulders.
- 6 Lower the dumbbells in a controlled manner back to your sides to return to the starting position.
