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Glutes · Intermediate

Dumbbell Muscle Clean

Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.

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Dumbbell Muscle Clean demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the dumbbells against your thighs, feet under your hips, arms long, and trunk braced.
  2. 02Use a short dip or hinge and extend your hips to accelerate the dumbbells upward close to your body.
  3. 03Pull the elbows high, then rotate them under as the weights approach shoulder height.
  4. 04Finish standing tall with the dumbbells in the rack without rebending your knees to catch them.
  5. 05Lower the weights under control to your thighs and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell CleanRelated variationDumbbell Clean and Press

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Alternatives

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Comparable substituteDumbbell Back Kick with Overhead PressComparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteAxle Bar Power CleanComparable substituteAxle Bar Continental Clean

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