Skip to content
ENES
Get Minthra

Dumbbell Clean

Main
Glutes
Secondary
HamstringsQuadricepsCalves
Equipment
Dumbbell
Level
Advanced
Movement
Hip hinge

How to do it

  1. Stand with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip.
  2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
  3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
  4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
  5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
  6. Lower the dumbbells back down to the starting position by reversing the movement.
  7. Repeat for the desired number of repetitions.

Same movement

See legs
Alternating Kettlebell Hang CleanBiceps · KettlebellBack Extension on Stability BallSpinal erectors · Body weight, Stability ballBack Extension with Arms by Sides on Stability BallSpinal erectors · Body weight, Stability ball

Log it in Minthra

Log every set of Dumbbell Clean and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım