Dumbbell Clean
Dumbbells dropped under into squat to catch
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Clean · Standing
- Tracks
- Weight & Reps
Works
Hamstrings Calves Forearms Glutes Lower Back Quadriceps Shoulders Traps Back
How to do it
- Stand with feet hip-width apart holding dumbbells at arm's length.
- Hinge at the hips and bend knees to lower weights toward the floor.
- Explosively extend hips, knees, and ankles to jump upward.
- Shrug shoulders and pull the dumbbells up while keeping arms straight.
- Drop under the weights into a squat to catch them at shoulder height.
- Stand up fully with the dumbbells resting on your front shoulders.
Common mistakes
- Bending the elbows too early before full hip extension occurs.
- Catching the weight with a rounded lower back.
- Allowing the dumbbells to swing out away from the body.
- Failing to drop deep enough into the squat reception.
Safety
Maintain a neutral spine throughout the lift to protect the lower back.
Ensure adequate wrist mobility to safely rack the dumbbells on the shoulders.
Tips
- Keep the dumbbells close to your shins during the initial pull.
- Think of jumping the floor away rather than pulling with your arms.
- Punch your elbows up and forward quickly to receive the weight.
- Drive through the mid-foot to maximize vertical acceleration.
Details
- Base movement
- Clean
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
