Dumbbell Clean
A clean with a dumbbell in each hand, pulled from the floor and received on the shoulders in a squat. It teaches the jump-and-catch of the clean with a more forgiving implement than a barbell.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Biceps
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width and a dumbbell in each hand, then push the hips back and bend the knees until the dumbbells touch the floor beside the feet, back flat.
Brace with the arms straight and a neutral grip.
Jump hard, extending the hips, knees and ankles to drive the dumbbells upward.
At full extension, drop back into a squat and bend the arms to guide the dumbbells to the shoulders.
Receive them on the fronts of the shoulders, then stand up tall.
Lower the dumbbells to the thighs, then the floor, and reset.
Breathing: Inhale and brace at the floor, and exhale as you stand up out of the catch.
Coaching tips
Jump, then catch
Arms long until the hips finish
Elbows forward in the catch
Common mistakes
Curling the dumbbells up
Rounding the back at the floor
Catching with the torso folded forward
Letting the dumbbells crash onto the shoulders
Safety notes
Start light to learn the timing of the catch.
Lower the dumbbells in stages rather than dropping them from the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.