Dumbbell Clean

Learn how to do Dumbbell Clean with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Quadriceps HamstringsGlutesShouldersTricepsTraps Dumbbells

Dumbbell Clean is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes, Shoulders, Triceps, Traps. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Dumbbell Clean

A powerful full-body movement where you lift the dumbbells from the floor to your shoulders in one fluid motion.


Instructions:


  • Stand with feet shoulder-width apart, dumbbells on the floor in front of you.

  • Bend at hips and knees to grab the dumbbells with a neutral grip.

  • Explosively extend hips and knees, pulling the dumbbells upward close to your body.

  • Rotate wrists and catch the dumbbells at shoulder height in a slight squat.

  • Stand tall to complete the rep, then lower under control.


Common mistakes:


  • Rounding the back during the pull

  • Using arms instead of hips for power

  • Not fully extending hips before catching

  • Catching with elbows down instead of high

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleHamstringsSecondary muscleGlutesSecondary muscleShouldersSecondary muscleTricepsSecondary muscleTraps
EquipmentDumbbells

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Clean

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Hamstrings, Glutes, Shoulders, Triceps, Traps
MET value
7
Calories (30 min, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

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Barbell Bulgarian Split Squat
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Barbell Bulgarian Split Squat

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Barbell Front Squat
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Barbell Front Squat

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FAQ: Dumbbell Clean

What muscles does Dumbbell Clean work?

Dumbbell Clean primarily targets the Quadriceps, with secondary engagement of the Hamstrings, Glutes, Shoulders, Triceps, Traps.

How do you do Dumbbell Clean correctly?

A powerful full-body movement where you lift the dumbbells from the floor to your shoulders in one fluid motion. Instructions: Stand with feet...

Is Dumbbell Clean good for beginners?

Dumbbell Clean has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Clean?

Dumbbell Clean requires: Dumbbells.

What are the benefits of Dumbbell Clean?

Dumbbell Clean strengthens the Quadriceps, engages the Hamstrings and Glutes and Shoulders and Triceps and Traps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Clean?

Similar exercises to Dumbbell Clean include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Clean better than Barbell Alternating Lunges?

Both Dumbbell Clean and Barbell Alternating Lunges target the Quadriceps. Dumbbell Clean uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
Barbell Lunges
MET 6

Barbell Lunges

  • Olympic Barbell

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