Dumbbell Clean

Exercise Details

Body Part

Upper Legs

Equipment

Dumbbell

Target Muscle

Glutes

1

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

2

Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.

3

Explosively extend your hips and knees, driving through your heels to jump off the ground.

4

As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.

5

Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.

6

Lower the dumbbells back down to the starting position by reversing the movement.

7

Repeat for the desired number of repetitions.

hamstringsquadricepscalves