Strength

Dumbbell Clean

The Dumbbell Clean is a full body exercise that boosts strength, power, speed, and flexibility. It targets the legs, arms, back, and core by lifting a dumbbell from the ground to your shoulders.
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Dumbbell Clean instructions
Step-by-step instructions
1
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing towards you.
2
Bend your knees and push your hips back, as if you're about to sit on a chair.
3
Quickly stand up straight while simultaneously swinging the dumbbells upward to shoulder height, keeping them close to your body.
4
Turn your wrists quickly so that the dumbbells rest on your shoulders, with palms facing forward and elbows bent.
5
Reverse the motion to return the dumbbells to the starting position and repeat for the programmed number of reps.
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing towards you.
Bend your knees and push your hips back, as if you're about to sit on a chair.
Quickly stand up straight while simultaneously swinging the dumbbells upward to shoulder height, keeping them close to your body.
Turn your wrists quickly so that the dumbbells rest on your shoulders, with palms facing forward and elbows bent.
Reverse the motion to return the dumbbells to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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