Dumbbell Clean

HamstringsDumbbellIntermediateCompound

Dumbbell Clean — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryCalves, Forearms, Glutes, Lower back, Quads, Shoulders, Traps

How to do it

01
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
02
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.
03
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.
04
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.
05
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.

In the app

Dumbbell Clean appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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