Dumbbell Clean
A intermediate strength exercise for the hamstrings, done with a dumbbell.
- Main muscles
- Hamstrings
- Also works
- Calves, Forearms, Glutes, Lower back, Quads, Shoulders and Upper back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Dumbbell Clean
- Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- 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.
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell Clean
Stiff-Legged Dumbbell DeadliftDumbbell · Beginner
Alternating Hang CleanKettlebell · Intermediate
Double Kettlebell Alternating Hang CleanKettlebell · Intermediate
Kettlebell Dead CleanKettlebell · Intermediate
Kettlebell Hang CleanKettlebell · Intermediate
Kettlebell One-Legged DeadliftKettlebell · Intermediate
Lunge Pass ThroughKettlebell · Intermediate
Natural Glute Ham RaiseBodyweight · Intermediate
Questions
What muscles does the Dumbbell Clean work?
Mainly the hamstrings, with the calves, forearms, glutes, lower back, quads, shoulders and upper back helping.
Is the Dumbbell Clean good for beginners?
It's rated intermediate. Beginners can build up to it with Stiff-Legged Dumbbell Deadlift first.
What can I do instead of the Dumbbell Clean?
Good alternatives that train the hamstrings: Stiff-Legged Dumbbell Deadlift, Alternating Hang Clean, Double Kettlebell Alternating Hang Clean or Kettlebell Dead Clean.
How many sets and reps of the Dumbbell Clean should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).