Dumbbell Clean
Also known as: Two-Dumbbell Clean, DB Clean, Dumbbell Cleans, DB Cleans
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with feet hip-width apart and a dumbbell on the floor just outside each foot.
- Push the hips back and bend the knees to grip the dumbbells with a neutral grip, back flat, chest up and arms straight.
- Push through the floor to stand, and as the dumbbells pass the knees drive the hips forward explosively and shrug, keeping them close to the body.
- Turn the elbows forward and drop into a quarter squat to catch the dumbbells on the front of the shoulders, then stand tall.
- Lower the dumbbells to the thighs and then to the floor with control.
Cues
- The power comes from the hips; the arms only guide the weights.
- Start with light dumbbells to learn the timing.
Common mistakes
- Curling the dumbbells up with the arms.
- Rounding the back when lifting the dumbbells off the floor.
- Catching the weights with stiff legs.