Dumbbell Power Clean Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Deltoids, Trapezius, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Power Clean with Dumbbells
How to: Dumbbell Power Clean
- Start with the dumbbells on the floor just outside your feet.
- Bend at the knees and hips, keeping your back straight, and grasp the dumbbells.
- Explosively extend your hips and knees to lift the dumbbells off the ground.
- Pull the dumbbells up close to your body, transitioning into a front rack position.
- Catch the weight with your elbows high and your body in a quarter squat position, then stand up tall.
Common Mistakes
- Lifting with the arms instead of the legs.
- Not maintaining a neutral spine.
- Rushing through the movement without proper control.
Modifications
- Use lighter dumbbells to reduce intensity.
- Perform the movement without weights to focus on technique.
Tips
- Keep the back straight and core engaged throughout the lift.
- Use your hips to drive the movement upwards, not just your arms.
- Start with a lighter weight to perfect your form before increasing the load.
Dumbbell Power Clean Alternatives
Tags
weightlifting
power clean
dumbbell exercises
strength training
glutes
full body