Muscles worked
glutes, hamstrings, quadriceps, calves
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dumbbell clean
- Body part
- upper legs
- Equipment
- dumbbell
- Target muscle
- glutes
- Muscle group
- hamstrings
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 3
Explosively extend your hips and knees, driving through your heels to jump off the ground.
- 4
As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- 5
Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- 6
Lower the dumbbells back down to the starting position by reversing the movement.
- 7
Repeat for the desired number of repetitions.
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