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Exercise 0295 · REF 7Hg55JG

Dumbbell Clean exercise animation

Dumbbell Clean

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

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.

How to Do the Dumbbell Clean

  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.

Muscles Worked

The Dumbbell Clean primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Calves.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets the glutes, with the hamstrings and quadriceps, calves assisting.
What equipment do I need for the Dumbbell Clean?
The Dumbbell Clean is done with a dumbbell.
What's a good alternative to the Dumbbell Clean?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.