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Dumbbell Squat Clean

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Squat Clean demonstration

Exercise overview

Training details

Full BodyQuadricepsGlutesHamstringsShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the dumbbells near the floor, hinge and bend your knees to grip them, and brace your spine before lifting.
  2. 02Push through the floor and extend the hips and knees powerfully while keeping the dumbbells close to your body.
  3. 03Pull yourself under the weights, rotate them into the shoulder rack, and descend immediately into a front squat.
  4. 04Receive the dumbbells at the programmed squat depth with stable feet, lifted elbows, and knees tracking with the toes.
  5. 05Stand fully from the squat, then lower the dumbbells safely 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.

Easier regressionDumbbell Power CleanHarder progressionDumbbell Squat Clean ThrusterRelated variationDumbbell Hang Power CleanRelated variationDumbbell Hang Clean Thruster

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Clean & Goblet SquatComparable substituteBarbell Hang SnatchComparable substituteKettlebell Hang Power CleanComparable substituteSquat JumpComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)

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