Hominin · exercise
Dumbbell Clean
Dumbbell Clean is a intermediate strength exercise using dumbbell. It works the hamstrings, with help from the calves, forearms, glutes, lower back, quadriceps, shoulders and traps.
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- Main muscles
- hamstrings
- Also works
- calves, forearms, glutes, lower back, quadriceps, shoulders, traps
How to do it
- Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Stiff-Legged Dumbbell Deadlift · dumbbell, beginner
- Ball Leg Curl · exercise ball, beginner
- Lying Leg Curls · machine, beginner
- Platform Hamstring Slides · other, beginner
- Prone Manual Hamstring · other, beginner
- Seated Band Hamstring Curl · other, beginner
- Seated Leg Curl · machine, beginner
- Smith Machine Stiff-Legged Deadlift · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).