Dumbbell clean

How to do it

1. 1Stand with your feet shoulder‑width apart, holding a dumbbell in each hand with a pronated grip.
2. 2Bend the knees and drop the hips into a squat position, keeping your back straight and chest up.
3. 3Explosively extend the hips and knees, driving through the heels to leave the ground.
4. 4As you jump, shrug the shoulders and pull the dumbbells upward toward your shoulders, keeping them close to your body.
5. 5Catch the dumbbells at shoulder height with elbows pointing forward and palms facing up.
6. 6Lower the dumbbells back to the starting position by reversing the movement.
7. 7Repeat for the desired reps.

More glutes exercises

• Barbell romanian deadliftBarbell
• Band hip liftResistance band
• Twist hip liftBodyweight
• Jump squatBodyweight
• Barbell lungeBarbell
• Kettlebell lunge pass throughKettlebell
• Smith sprint lungeSmith machine
• Iron cross stretchBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.