Exercise

Dumbbell Clean

Also known as: DB clean, two-dumbbell clean, DB power clean

Dumbbell Clean is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: medial gastrocnemius, forearm flexors, gluteus maximus, lower back, vastus lateralis, anterior deltoid and traps. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Medial gastrocnemius Forearm flexors Gluteus maximus Lower back Vastus lateralis Anterior deltoid Traps

How to do it

Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.