Dumbbell Clean
The dumbbell clean is an explosive power exercise that builds total-body strength by lifting weights from the floor to the shoulders in one fluid motion. It primarily targets the glutes, hamstrings, and quadriceps while developing athletic coordination and speed.
Iridium analyzes your sleep data and recent workload to confirm your recovery score is sufficiently high before programming this explosive power movement. The system tracks volume against your quadriceps, glutes, and anterior delts simultaneously, ensuring this compound lift does not push any single group past its Maximum Recoverable Volume for the week.
Form Cues
- Hinge at the hips with a flat back to start
- Explode upwards through your hips and knees
- Shrug your shoulders forcefully at the top of the pull
- Drop quickly under the weights to catch them
- Catch with elbows pointing forward and knees soft
- Don't round your lower back during the setup
- Don't pull the weight up using only your arms
- Don't let the dumbbells swing far away from your body
- Don't catch the weight with stiff, straight legs
- Don't land with your feet excessively wide
Common Mistakes
- Performing a reverse curl instead of a clean
- Rounding the spine during the initial pull
- Lack of hip explosion or triple extension
- Stomping feet too hard on the landing
- Catching the weight with elbows pointing down
Muscles Worked
This exercise is a true full-body power builder, primarily driving force through the glutes, hamstrings, and quadriceps during the explosive triple extension phase. The upper back (trapezius) and anterior deltoids work dynamically to guide the weight upward, while the core and spinal erectors stabilize your torso to protect your back throughout the catch.
Primary
Secondary
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