Dumbbell Clean
An explosive full-body lift using dumbbells from floor to rack position, targeting quads, glutes, hamstrings, and shoulders to build power, strength, and coordination for athletic performance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Hamstrings
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris
Calves
7/10Gastrocnemius
Shoulders
7/10Anterior Delts
Traps
7/10Upper Traps
Lower Back
6/10Erector Spinae
Forearms
5/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with neutral grip, knees slightly bent, core braced, and back neutral.
- Hinge at hips and bend knees to lower dumbbells to mid-shin while keeping them close to body.
- Explosively extend hips, knees, and ankles to drive upward.
- Shrug shoulders and pull elbows high to elevate dumbbells.
- Quickly drop under weights by rotating elbows forward and squatting to catch in front rack.
- Drive through feet to stand fully extended.
- Lower dumbbells controlled back to starting position.
Coaching Tips
Form Cues
- Drive hips explosively
- Keep dumbbells close
- Elbows high and fast
- Neutral spine always
- Catch balanced
Breathing
Inhale during the initial pull, brace core, and exhale forcefully through the explosion and catch.
Tempo
2-0-1
Range of Motion
Lower dumbbells to mid-shin with straight back, fully extend body in second pull, catch with thighs parallel to floor in squat.
Safety
Safety Notes
- Avoid heavy loads without form mastery
- Engage core to protect spine
- Use lighter weights if shoulder mobility limited
- Stop if back or knee pain occurs
- Warm up with lighter pulls first
Spotting
Spot from sides assisting during the catch if needed; prefer power rack safeties for heavier sets to avoid injury.
Common Mistakes
- Rounding back during pull
- Pulling with arms only
- Slow or incomplete catch
- Leaning forward in squat
- Swinging weights out
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent wrist sprain
Flexibility Needed
- Adequate hip flexion for deep squat
- Shoulder mobility for front rack position
- Ankle dorsiflexion for squat stability
Build Up First
- Proficiency in hip hinge and deadlift
- Competency in front squat catch
- Explosive pull technique mastery
Also known as
DB Clean, Dumbbell Power Clean
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