Exercises / Upper legs / Dumbbell Clean
Dumbbell Clean
Dumbbell Clean: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: intermediate.
- Equipmentdumbbell
- Levelintermediate
- Forcepull
- Typecompound
- Body partupper legs
- Primary muscles
- glutes, hamstrings
- Secondary muscles
- quadriceps, calves
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and knees, driving through your heels to jump off the ground.
- As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.