Dumbbell clean
The dumbbell clean is a compound exercise that targets the glutes, hamstrings, quadriceps, and shoulders. It involves lifting the dumbbells from the floor to the shoulders in one explosive movement, engaging multiple muscle groups and improving overall power and coordination.
At a glance
- Area
- Upper legs
- Main muscle
- Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep your back straight throughout the movement.
- Engage your core to protect your lower back.
- Use an explosive movement to lift the dumbbells.
- Ensure proper warm-up before performing the exercise.
What to watch out for
- lower back injuries
- shoulder injuries
- knee problems
- poor balance or coordination
Also known as
Slancio con manubri, dumbbell power clean, dumbbell squat clean