Zirv Fitness
Strength exercise

Dumbbell Clean

How to do it

  1. Stand with feet hip-width apart holding a dumbbell in each hand at arm's length in front of the thighs.
  2. Hinge the hips back and bend the knees slightly, keeping the dumbbells close to the legs and the chest tall.
  3. Drive through the heels to extend the hips and knees explosively, shrugging the shoulders upward.
  4. Pull the dumbbells upward with bent elbows and rotate the wrists to catch them at shoulder height.
  5. Receive the dumbbells in a quarter-squat position with the core braced and elbows pointed forward.
  6. Lower the dumbbells back to the thighs under control, resetting the hip hinge before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Dumbbells
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight