Strength Training · Olympic Weightlifting · Functional Fitness · Conditioning
Dumbbell Clean
The dumbbell clean is a one-arm lift from the floor to the shoulder that trains explosive leg and hip drive, shoulder control, and core stability.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet about shoulder-width apart over a dumbbell positioned between them.
- Grasp the handle with one hand by pushing your hips back with your knees bent.
- Lift the dumbbell from the floor using your legs, with your arm straight.
- Extend your hips and knees rapidly as the dumbbell passes your thighs.
- Receive the dumbbell at your shoulder with slightly bent knees, rotating your elbow underneath the weight.
- Stand fully upright with the dumbbell supported at your shoulder.
- Lower the dumbbell under control to your thigh.
- Return the dumbbell to the floor by bending at your hips and knees.
Form cues
- Brace before each pull.
- Keep your chest and hips facing forward.
- Keep your wrist stacked over your forearm.
- Exhale after you stand.
Common mistakes
- Curling the weightLet your lower-body drive give the dumbbell momentum before bending your elbow.
- Swinging the dumbbell outwardGuide the weight close to your torso rather than letting it travel in a wide arc.
- Slamming the shoulderMeet the rising dumbbell smoothly instead of letting it drop onto your shoulder.
- Rounding the lower backStart with the dumbbell on a stable raised surface if you cannot reach the floor while maintaining your back's natural curve.
Safety
A poorly timed catch can strain your wrist or shoulder, especially with excessive weight. Fatigue can also compromise your back position or cause you to lose control of the dumbbell near your feet.
- Practice with a light dumbbell before adding weight.
- Keep your free hand outside the dumbbell's path.
- Use a clear lifting area with a stable, nonslip surface.
- End the set when your pull slows or your catch becomes unstable.
If you have current wrist, shoulder, or back pain, get guidance from a physiotherapist before attempting this lift.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps per side
- Rest
- 3 min
Use the same load on both sides, chosen according to your weaker side.