Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
Starting position
End position
How to Do Dumbbell Clean
- Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Muscles Worked
Alternatives to Dumbbell Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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3
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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8
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Open Palm Kettlebell Clean
An advanced compound strength exercise that works the hamstrings, using a kettlebell.
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10
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do dumbbell clean work?
Dumbbell Clean primarily works the hamstrings. The calves, forearms, glutes, lower back, quads, shoulders and traps assist as secondary muscles.
What equipment do I need for dumbbell clean?
Dumbbell Clean uses dumbbells.
Dumbbell Clean: is it suitable for beginners?
Dumbbell Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell clean?
Double Kettlebell Alternating Hang Clean, Power Clean, Alternating Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Clean with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.