Dumbbell Clean
The Dumbbell Clean primarily targets your Hamstrings, with support from Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps. It requires dumbbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Dumbbell · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps
How to perform Dumbbell Clean
- Step 1. Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- Step 2. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- Step 3. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- Step 4. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- Step 5. Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Frequently asked questions
What is the primary muscle group targeted by the dumbbell clean?
The movement primarily targets the hamstrings and posterior chain through explosive hip extension. It also engages the glutes and lower back to drive the weight upward.
How should I position my back during the initial pull?
Maintain a neutral spine and flat back while hinging at the hips to reach the dumbbells. Avoid rounding the shoulders to ensure the hamstrings and glutes handle the load.
What is a common mistake to avoid when performing this exercise?
A frequent error is using the arms to curl the weight rather than using hip drive. The arms should remain straight until the hips generate enough momentum to float the dumbbells.
How can a beginner simplify the dumbbell clean movement?
Beginners should practice the dumbbell high pull or the kettlebell swing first. These movements teach the necessary hip hinge and explosive power without the complexity of the catch.
What is the recommended set and rep range for power development?
For explosive power, perform 3 to 5 sets of 3 to 6 repetitions with high intensity. Focus on maximum speed during the extension phase rather than high-repetition fatigue.
Sample sets & reps for Dumbbell Clean
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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