Upper Legs Exercise · Dumbbell

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Dumbbell Clean

The dumbbell clean teaches the same hip-snap power as a barbell clean but with a much shorter learning curve, since the dumbbells hang at the sides instead of needing a precise bar path around the knees. That hip extension is where the power comes from, not the arms — pulling with the arms early is the most common way lifters short-circuit the movement. It's a solid entry point for anyone wanting the athletic carryover of Olympic lifting without the technical barrier.

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Also known as: Db Clean, Dumbell Clean

Category

Upper Legs

Equipment

Dumbbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Clean

1. Stand with feet shoulder-width apart, gripping a dumbbell in each hand with an overhand grip.
2. Bend your knees and drop your hips into a squat, keeping your back straight and chest lifted.
3. Explosively drive through your heels, extending your hips and knees to jump off the floor.
4. As you leave the ground, shrug your shoulders and pull the dumbbells upward toward your shoulders, keeping them close to your body.
5. Catch the dumbbells at shoulder height with your elbows pointed forward and palms facing up.
6. Reverse the movement to lower the dumbbells back down to the starting position.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Clean mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

FAQ

What muscles does the Dumbbell Clean work?

The Dumbbell Clean mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Clean?

You do the Dumbbell Clean with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Clean?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Clean?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.