Dumbbell Clean Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Quadriceps, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Power Clean
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Clean
- Start with the dumbbell on the ground between your feet.
- Bend at your hips and knees to grab the dumbbell with one hand.
- Explosively extend your hips and lift the dumbbell up toward your shoulders.
- Catch the dumbbell at your shoulder level and stand upright.
Common Mistakes
- Lifting the dumbbell too far away from the body.
- Not fully extending the hips at the top of the lift.
Modifications
- Use lighter weights to practice form.
Tips
- Engage your core while lifting.
- Keep the dumbbell close to your body during the lift.
Dumbbell Clean Alternatives
Tags
shoulders
strength
dumbbells
clean
upper body
functional training
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