Setup and loading
Dumbbells at your sides.
How to do the dumbbell clean step by step
- Stand with a dumbbell in each hand and lower them toward the floor by pushing your hips back.
- Explosively extend your hips, knees, and ankles.
- Catch the dumbbells at your shoulders in a quarter squat.
Form cues
- Explosive hips
- Fast elbows
Common mistakes
- Lifting with your arms
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
