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Exercise 16

Dumbbell Clean

Explosive dumbbell movement that combines leg and hip extension with bringing the load up to the shoulders.

ShouldersLegs
Athletic Station visual preview for Dumbbell Clean
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
  2. To maintain proper technique, keep your spine upright, abs engaged, and arms extended in front of your body at the start of the movement.
  3. Slightly bend your knees and hips to prepare for the drive phase.
  4. Then extend your body quickly and with control, bringing the dumbbells up to shoulder height.
  5. Receive the load with your elbows bent and the dumbbells close to your body, maintaining a firm posture.
  6. Return the dumbbells to the starting position with control and repeat without losing stability.

What you should feel

Greater core activation, along with involvement of the legs, shoulders, and arms during the movement. The effort should feel coordinated and explosive, without pain in the lower back, wrists, or shoulders.

Groups mentioned in the description

ShouldersLegs

Exercise questions

How do you perform Dumbbell Clean?

Stand with your feet shoulder-width apart and a dumbbell in each hand. To maintain proper technique, keep your spine upright, abs engaged, and arms extended in front of your body at the start of the movement. Slightly bend your knees and hips to prepare for the drive phase. Then extend your body quickly and with control, bringing the dumbbells up to shoulder height. Receive the load with your elbows bent and the dumbbells close to your body, maintaining a firm posture. Return the dumbbells to the starting position with control and repeat without losing stability.

What does Dumbbell Clean work?

Explosive dumbbell movement that combines leg and hip extension with bringing the load up to the shoulders.

What should you feel during Dumbbell Clean?

Greater core activation, along with involvement of the legs, shoulders, and arms during the movement. The effort should feel coordinated and explosive, without pain in the lower back, wrists, or shoulders.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.