# Dumbbell Clean

URL: https://heatsy.app/ex/dumbbell-clean

Also known as: Two-Dumbbell Clean, DB Clean, Dumbbell Cleans, DB Cleans

Body region: Legs, Glutes, Shoulders, Back

## Muscles

- Main: Trapezius, Gluteus Maximus, Vastus Lateralis, Biceps Femoris
- Helps: Deltoid, Vastus Medialis, Semitendinosus, Semimembranosus, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis, Biceps

## Equipment

- Dumbbells

## Technique

1. Stand with feet hip-width apart and a dumbbell on the floor just outside each foot.
2. Push the hips back and bend the knees to grip the dumbbells with a neutral grip, back flat, chest up and arms straight.
3. 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.
4. Turn the elbows forward and drop into a quarter squat to catch the dumbbells on the front of the shoulders, then stand tall.
5. 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.

## Alternatives

- [Clean](https://heatsy.app/ex/barbell-clean)
- [Power Clean](https://heatsy.app/ex/power-clean)
- [Dumbbell Snatch](https://heatsy.app/ex/dumbbell-snatch)