Dumbbell Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Clean is a dynamic, full-body exercise that primarily targets the glutes while also engaging the quads as a secondary muscle group. Performed with a dumbbell in each hand, it combines a squat with an explosive pull, requiring coordination, strength, and proper form. Starting from a standing position with feet shoulder-width apart, the lifter lowers into a squat while keeping the back straight and chest up, then drives through the hips and legs to lift the dumbbells to shoulder height. This movement challenges the lower body, improves power and stability, and incorporates both the posterior and anterior muscles of the legs, making it an effective compound exercise for developing strength and functional athletic performance.
How to Perform
Begin by standing upright with your feet about shoulder-width apart, holding a dumbbell in each hand with your palms oriented toward your thighs.
Initiate the movement by pushing your hips back slightly and bending your knees, lowering into a controlled squat while maintaining a straight spine and keeping your chest lifted.
Drive through your heels and extend your hips and knees explosively to rise, simultaneously guiding the dumbbells upward toward your shoulders, ensuring your elbows flare outward and stay above the dumbbells.
Once the dumbbells reach shoulder height, pause briefly, then carefully lower them back down along the front of your thighs while returning to the squat position with controlled motion.
Continue this sequence for the planned number of repetitions, focusing on using proper form, maintaining tension in the glutes and quads, and avoiding momentum that compromises control.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and chest lifted throughout to protect your spine.
Drive through your heels when standing up to fully engage the glutes.
Use controlled, smooth movements instead of jerking the dumbbells.
Ensure elbows stay above the dumbbells during the lift to prevent shoulder strain.
Avoid letting your knees cave inward during the squat to protect your joints.
Focus on engaging the glutes and quads rather than relying solely on momentum.
Start with lighter dumbbells to master form before increasing weight.
Maintain a steady breathing pattern: inhale on the squat, exhale on the lift.
How Not to Perform
Do not round your back or let your chest collapse during the squat, as this can strain your spine.
Avoid letting your knees cave inward or shift forward excessively, which reduces quad and glute activation and stresses the knees.
Do not rely solely on your arms to lift the dumbbells; the power should come from your hips and legs.
Avoid jerky or uncontrolled movements, which can waste energy and increase injury risk.
Do not let the dumbbells drift too far from your body; keep them close to maintain proper mechanics.
Avoid lifting too heavy too soon, which compromises form and reduces glute engagement.
Do not hyperextend your back at the top of the lift; stand tall but neutral to protect your spine.
Avoid bouncing at the bottom of the squat; control the descent to keep tension on glutes and quads.
Do not hold your breath; improper breathing can reduce performance and increase fatigue.
Avoid flaring your elbows too far forward or backward; keep them out to the sides for proper shoulder alignment.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
