FULL BODY · COMPOUND
Dumbbell Clean
A power movement that brings dumbbells from the floor or hang into a front-rack position.
Primary musclesGlutes, Shoulders
Secondary musclesHamstrings, Traps, Core
EquipmentDumbbells
DifficultyIntermediate · Olympic Pull
How to perform
- Start with a controlled hinge and stable grip.
- Drive through the hips to accelerate the dumbbells upward.
- Receive them softly near the shoulders and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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