Legs
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Clean
Dumbbell Clean is an intermediate-level leg exercise performed with dumbbells. It also involves the arms, glutes, back, and shoulders.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Dumbbell Clean also involves arms, glutes, back, shoulders.
Strength
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Clean
- Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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A simple four-day split that gives each half of the body two quality sessions each week.
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View exerciseClean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Clean.
What muscles does Dumbbell Clean work?
Dumbbell Clean primarily trains the legs and also involves the arms, glutes, back, and shoulders.
Is Dumbbell Clean beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Clean?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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