Dumbbell Clean
An explosive, full-body lift using dumbbells, emphasizing hip extension and the "triple extension" to bring the weights from the floor to the shoulders, finishing in a squat.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Glutes
Secondary Muscles
Lower Back, Shoulders, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps, Mid Traps
Glutes
8/10Glute Max
Quads
7/10Rectus Femoris, Vastus Lateralis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-180 seconds • Rest longer when maximizing explosive effort.
How to Perform
Stand with feet shoulder-width apart and a dumbbell outside each foot. Hinge at the hips with a flat back to grip the dumbbells using a neutral grip.
- Initiate the pull by driving through the heels, extending the hips and knees to lift the dumbbells close to the body.
- When weights pass the mid-thigh, explosively extend hips, knees, and ankles (triple extension).
- Shrug the shoulders forcefully and pull the elbows high and outside.
- Snap the elbows underneath the weights and catch the dumbbells at the shoulders, dropping quickly into a quarter squat.
- Stand up fully to stabilize the weights at the shoulders.
- Lower the dumbbells under control back to the starting position.
Coaching Tips
Form Cues
- Pull the weights high.
- Explode the hips forward.
- Shrug hard and fast.
- Catch low quickly.
- Keep dumbbells close.
Breathing
Inhale during the descent and pull; brace the core tightly, exhaling sharply as you stand up from the catch.
Tempo
2-0-X
Range of Motion
The dumbbells travel from the floor (or just above) to the final racked position at the shoulders, involving a final squat catch.
Safety
Safety Notes
- Maintain a neutral spine throughout the entire lift, especially the hip hinge.
- Master the hip hinge and deadlift pattern before attempting this movement.
- Do not sacrifice technique for weight; start light to practice the catch.
Spotting
Not recommended; focus on good technique. If you miss the catch, drop the dumbbells safely.
Common Mistakes
- Rounding the back during the initial pull.
- Pulling with the arms prematurely.
- Failing to utilize the triple extension.
- Slamming the weights down after the lift.
When to Avoid
- Acute shoulder or wrist injuries.
- Lumbosacral pain or disc issues.
Flexibility Needed
- Proficient hip mobility for hinging.
- Good ankle dorsiflexion for squat catch.
- Shoulder stability for the rack position.
Build Up First
- Competency in the hip hinge.
- Basic dumbbell deadlift technique.
Also known as
DB Clean, Dumbbell Power Clean
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