Dumbbell Clean

Also known as: Double Dumbbell Clean

StrengthExplosiveFunctional

Track Dumbbell Clean in SmartWorkout and watch your numbers go up

Log sets, weights and progress for free, with no workout limits.

Body Part: Legs

Description

The dumbbell clean transfers force from the legs and hips into two weights, ending with a squat catch at the shoulders. Start with the bells hanging beside your legs, extend the hips to lift them close to your body, then move your elbows under them, catch and stand before lowering.

How to Perform

Stand with your feet about hip-width apart, holding a dumbbell in each hand at your sides with your palms facing your thighs.
Brace your core, keep your chest up and lower into a shallow squat by pushing your hips back and bending your knees.
Drive forcefully through your feet to stand up, extending your hips and knees while pulling the dumbbells upward close to your body.
As the dumbbells rise to chest height, quickly bend your knees again and rotate your elbows forward under the weights.
Catch both dumbbells at the shoulders in a squat with your elbows under the weights.
Stand fully upright to finish the repetition, keeping your ribs down and your core braced.
Lower the dumbbells under control to your sides, then reset your position before the next repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Choose a load that allows the same range on every repetition.
Use two weights of equal mass to balance the load on both sides.
Take a breath and reset your position between repetitions.
Let the dumbbells settle at your sides before beginning the next drive.

Common Mistakes

Starting with the dumbbells too far in front of the feet instead of close to the body.
Pulling mainly with the arms instead of driving through the hips and legs.
Rounding the lower back while preparing or lifting the weights.
Extending the hips incompletely, which turns the movement into a slow arm curl.
Letting the dumbbells swing away from the body instead of keeping them close.
Catching the dumbbells standing instead of receiving them in a squat.