Advanced
DUMBBELL CLEAN
Upper legs
Body Part
Glutes
Target Muscle
Dumbbell
Equipment
Advanced
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2
Step:2 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
3
Step:3 Explosively extend your hips and knees, driving through your heels to jump off the ground.
4
Step:4 As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
5
Step:5 Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
6
Step:6 Lower the dumbbells back down to the starting position by reversing the movement.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
