Full body
Dumbbell Clean
The Dumbbell Clean is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 17%, upper traps 13% and quads (vastus lateralis) 9%.
How to do it
- Stand with feet hip-width and a dumbbell on the floor between the feet.
- Hinge with a flat back and grip the dumbbell with one hand, free arm out to the side.
- Drive the hips and knees to straight explosively, keeping the dumbbell close to the body.
- Pull the elbow up and rotate the hand under to catch the dumbbell on the shoulder in a quarter squat.
- Stand tall, then lower the dumbbell to the floor and repeat, then switch hands.
Tips
- Let the hips do the work: the arm only guides the dumbbell.
- Catch softly by bending the knees as the bell lands.
Common mistakes
- Curling the dumbbell up with the biceps.
- Twisting the torso toward the working side.
- Letting the dumbbell crash onto the shoulder.
Muscles worked by the Dumbbell Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One bell at a time. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Dumbbell Clean alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Dumbbell Clean good for beginners?
The Dumbbell Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Dumbbell Clean?
For example the Kettlebell Clean, Clean and Power Clean. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.