Videos
Instructions
- Start with feet shoulder-width apart, holding a dumbbell in each hand at arm’s length.
- Lower into a partial squat to initiate the movement.
- Explosively extend hips and knees while shrugging the shoulders to drive the dumbbells upward.
- As the dumbbells rise, drop into a split stance — one foot forward, one back — catching the dumbbells at shoulder height.
- Stand up by bringing the feet back together to complete the rep.
Technical Tips
- Keep the core braced throughout the movement to maintain balance.
- Drive through the heels during the upward phase.
- Catch the dumbbells with elbows high to stabilize the load.
Breathing Tips
- Inhale before initiating the lift.
- Exhale forcefully during the explosive extension.
- Inhale again as you stabilize in the catch position.
Medical restrictions
- Shoulder impingement
- Lower back injuries
- Knee instability or recent surgery
- Hip labral tears
What muscles does the Dumbbell Split Clean work?
The Dumbbell Split Clean primarily targets the back, glutes, and quadriceps, while also engaging the shoulders, hamstrings, and core for stabilization and control.
Is the Dumbbell Split Clean good for building power?
Yes, the Dumbbell Split Clean is excellent for building total-body explosive power, coordination, and athletic performance due to its fast, compound movement pattern.
Can beginners perform the Dumbbell Split Clean?
The Dumbbell Split Clean is considered an advanced exercise and is not recommended for beginners. It requires prior experience with cleans and proper lifting mechanics.
How is the Dumbbell Split Clean different from the barbell version?
Unlike the barbell version, the Dumbbell Split Clean demands more unilateral control, increases the core activation, and provides greater flexibility in grip and movement range.
Should I use heavy weights for Dumbbell Split Cleans?
It is advisable to start with moderate weights to perfect form and coordination before progressing to heavier loads for maximum power development.
The Dumbbell Split Clean is a dynamic, full-body power movement designed to enhance explosive strength, coordination, and athletic performance. This exercise is commonly used in functional training and CrossFit settings due to its complex, compound nature. It involves rapidly lifting dumbbells from the floor to the shoulders while simultaneously transitioning into a split stance to catch the weights in a stable position. The movement challenges multiple muscle groups and requires synchronization between the lower and upper body, making it ideal for developing total-body power and neuromuscular control. Athletes often integrate the Dumbbell Split Clean into training programs to improve speed, agility, and balance under load. Unlike barbell variations, the dumbbells introduce a unilateral stability component that increases the demand on core and joint control. This makes the Dumbbell Split Clean particularly effective for correcting imbalances and enhancing functional strength. It also serves as a preparatory movement for more advanced Olympic lifts and sport-specific performance. Suitable for advanced trainees, this exercise requires solid technique, mobility, and coordination, and should be performed under proper guidance or after mastering fundamental clean progressions.