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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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