Videos
Instructions
- Stand upright with a dumbbell in each hand at your sides, feet shoulder-width apart.
- Lower into a quarter squat while keeping your back straight and chest up.
- Explosively extend your hips and knees while shrugging the dumbbells upward.
- Drive through the heels and use momentum to bring the dumbbells to shoulder height.
- Rotate your elbows underneath quickly to catch the dumbbells in a front-rack position.
- Reset and repeat the movement for the desired number of repetitions.
Technical Tips
- Keep your core braced throughout the movement to protect your spine.
- Focus on an explosive hip extension to initiate the lift.
- Avoid curling the dumbbells; use momentum and correct mechanics.
- Ensure your feet remain flat and stable on the ground during the lift.
Breathing Tips
- Inhale before initiating the movement.
- Exhale explosively as you drive up and clean the dumbbells.
- Inhale during the reset phase before the next repetition.
Medical restrictions
- Lower back injuries
- Shoulder impingement or instability
- Knee joint conditions such as patellar tendinitis
The Dumbbell Power Clean is a dynamic, full-body strength exercise that combines explosive power, coordination, and muscular endurance. Unlike traditional barbell cleans, this variation uses dumbbells, offering a greater range of motion and the ability to train unilaterally. It is highly effective for developing power in the posterior chain, enhancing athletic performance, and improving functional strength. Ideal for athletes and experienced lifters, the Dumbbell Power Clean challenges multiple muscle groups and demands precise technique to ensure safety and efficacy. Its compound nature makes it a time-efficient movement for building strength, speed, and coordination. Incorporating the Dumbbell Power Clean into your training program can boost metabolic conditioning, refine motor control, and support goals in both strength and performance-based disciplines. Its versatility also makes it a valuable tool in functional and sport-specific training protocols.
What muscles do Dumbbell Power Cleans work?
Dumbbell Power Cleans primarily work the back, glutes, and quadriceps while also engaging the shoulders, biceps, triceps, and core muscles for stability and control.
Is the Dumbbell Power Clean good for beginners?
The Dumbbell Power Clean is considered an advanced exercise due to its explosive movement and technical requirements. Beginners should master foundational strength and technique before attempting this lift.
Can I use Dumbbell Power Cleans to improve athletic performance?
Yes, Dumbbell Power Cleans are excellent for improving athletic performance by developing explosive power, coordination, and full-body strength, making them a staple in functional and sports training programs.
What are the benefits of using dumbbells instead of a barbell for cleans?
Using dumbbells for cleans increases range of motion, enhances unilateral training, reduces stress on joints, and requires more stabilization, contributing to balanced strength development.
How many reps should I do for Dumbbell Power Cleans?
For power development, perform 3–5 reps per set with high intensity. For conditioning or general strength, 6–10 reps per set is effective, depending on your training goals.