Dumbbell Clean

Technique

Start with a dumbbell in each hand at your sides, hips low and back flat. Explosively extend your hips and pull the dumbbells up close to your body. Quickly drop under them, catching them on your shoulders in a partial squat. Stand up fully to complete the movement.

Steps

1. Hold the dumbbells at your sides with your hips low and back flat
2. Drive through your legs and explosively extend your hips
3. Pull the dumbbells close to your torso while shrugging upward
4. Drop into a partial squat and catch the dumbbells on your shoulders
5. Stand fully upright to finish the repetition

Common mistakes

• Curling the dumbbells with the arms instead of driving with the hips
• Letting the dumbbells swing away from the body
• Catching the dumbbells with the elbows pointed straight down
• Rounding the lower back during the pull

Variations

• Single-arm dumbbell clean
• Alternating dumbbell clean
• Dumbbell hang clean
• Dumbbell clean from the floor

FAQ