Dumbbell clean

Skill Tree

Muscles

Technique

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
  2. Hinge at your hips and bend your knees slightly to lower the dumbbells to the ground.
  3. Explosively extend your hips and drive through your legs to generate upward momentum.
  4. As the dumbbells rise, pull them close to your body and rotate your wrists, guiding them into the front rack position at shoulder height.
  5. Briefly stabilize in the rack position before lowering the dumbbells back to the starting position in a controlled manner.

Form tips

  1. Use your hips and legs to generate power, not just your arms.
  2. Rotate the dumbbells smoothly to avoid banging them against your shoulders.

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