Dumbbell Clean
Dumbbell Clean is demanding enough to sit early in a session, using independent dumbbell loading to deliver control through the whole range.
How to do Dumbbell Clean
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and knees, driving through your heels to jump off the ground.
- As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Dumbbell Clean Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Clean Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Clean
Swap Dumbbell Clean For
Dumbbell Clean — Frequently Asked Questions
How do you do the Dumbbell Clean?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips and knees, driving through your heels to jump off the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Clean should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Clean good for beginners?
Not usually. The Dumbbell Clean is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Clean?
Try the Barbell Sumo Deadlift, Resistance Band Hip Thrusts On Knees (female) or the Sled 45° Leg Press (back POV). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
