TETSUDumbbell Clean
The Dumbbell Clean is a dumbbell exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadricepscalves
dumbbell
How to do the Dumbbell Clean
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and knees, driving through your heels to jump off the ground.
- As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets the glutes. The hamstrings, quadriceps and calves work as supporting muscles.
What equipment do I need for the Dumbbell Clean?
You need a dumbbell to perform the Dumbbell Clean.
How many sets and reps of the Dumbbell Clean should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Clean works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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