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All exercises

Dumbbell clean

Intermediate

Dumbbell clean is a compound dumbbell exercise for the glutes, also working the hamstrings, quads, and calves.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsCalves

Equipment
Dumbbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. 2Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
  3. 3Explosively extend your hips and knees, driving through your heels to jump off the ground.
  4. 4As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
  5. 5Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
  6. 6Lower the dumbbells back down to the starting position by reversing the movement.
  7. 7Repeat for the desired number of repetitions.
Logged today · 2 min restDumbbell clean

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