Dumbbell Clean

The dumbbell clean is a multi-joint exercise that increases strength and power throughout the entire body while targeting the hips, lower back, shoulders, and core. Using dumbbells provides an easier range of motion and can be more joint-friendly for those with shoulder problems.


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    Standing with your feet shoulder-width apart in a partial squat position, hold a pair of dumbbells at your sides with your palms facing each other.
  2. Dumbbell Clean
    Drive through your heels and explode up while shrugging the dumbbells to catching them on your shoulders.
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    Extend your legs to stand tall. Pause, the lower the dumbbells to your sides and return to the starting position.

Trainer’s Tips

  • Perform the exercise in a quick and explosive fashion.
  • Keep the dumbbells close to your body throughout the exercise.
  • Lift with your hips, not your arms.