glutesdumbbell
dumbbell clean
dumbbell clean is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Step 2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
Step 3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
Step 4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
Step 5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
Step 6. Lower the dumbbells back down to the starting position by reversing the movement.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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