Dumbbell Clean
Gym Exercise Card
Equipment
The dumbbell clean is an explosive full-body exercise that builds strength and power. It involves lifting dumbbells from the floor to the shoulders in one swift motion, engaging both upper and lower body muscles, and improves coordination and athletic performance.
How to do it
- Begin in a standing position with feet hip-width apart, holding dumbbells at your sides.
- Lower into a squat while keeping your chest up and back straight.
- Explosively extend your hips and legs while pulling the dumbbells upward.
- Rotate your elbows underneath the dumbbells, catching them at shoulder height.
- Stand tall with dumbbells at the shoulders, then lower back to the start.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Biceps Brachii Hamstrings Trapezius Upper Fibers
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