Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Lower the dumbbell between your legs by hinging at the hips while keeping your back flat.
- Explosively extend your hips, knees, and ankles to drive the dumbbell upward.
- As the dumbbell rises, rotate your elbow under and catch it on your shoulder in a front rack position.
- Stand tall to complete the movement, then lower the dumbbell back to the start with control.
Technical Tips
- Keep the dumbbell close to your body throughout the movement.
- Use your hips to generate power—not your arm.
- Catch the dumbbell with a firm front rack and upright posture.
- Avoid curling the dumbbell; rely on momentum and timing.
Breathing Tips
- Inhale before initiating the movement.
- Hold your breath during the explosive phase for core stability.
- Exhale after catching the dumbbell and standing upright.
Medical restrictions
- Lower back injuries or disc herniation
- Shoulder instability or impingement
- Elbow or wrist tendinopathies
- Knee issues limiting explosive motion
The Dumbbell Clean is a dynamic, compound lift that builds full-body strength, power, and coordination. This movement involves lifting a dumbbell from a low position to a front rack on the shoulder using explosive hip extension and proper timing. It mimics the mechanics of Olympic weightlifting cleans but with simpler equipment and a more accessible learning curve. By engaging the posterior chain—including glutes, hamstrings, and lower back—alongside the core and shoulders, the dumbbell clean is ideal for developing functional athleticism. This unilateral exercise also promotes symmetry and balance, making it effective for correcting muscle imbalances. It’s a versatile addition to strength, CrossFit, and conditioning routines, whether performed singly or for high-rep metabolic workouts.
What muscles does the dumbbell clean work?
The dumbbell clean targets the back and quadriceps as primary movers, with secondary activation of the glutes, hamstrings, traps, and shoulders.
Is the dumbbell clean safe for beginners?
Yes, with proper instruction, the dumbbell clean is beginner-friendly and a great way to introduce explosive lifting techniques.
How heavy should my dumbbell be for cleans?
Start with a moderate weight that allows you to maintain good form—typically 15–35 lbs depending on your experience level.
Can dumbbell cleans help build muscle?
Yes, dumbbell cleans promote hypertrophy by engaging multiple large muscle groups with explosive, compound movement.
What is the difference between a dumbbell clean and a dumbbell snatch?
The dumbbell clean ends with the weight caught at the shoulder, while the snatch finishes with the dumbbell locked overhead.