Dumbbell Clean
How to do the Dumbbell Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Forearms, Glutes, Lower Back, Quads, Shoulders, Traps
Dumbbell
How to do the Dumbbell Clean
- 1
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- 2
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.
- 3
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.
- 4
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.
- 5
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.
Log it, see it on your body.
Every Dumbbell Clean set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
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