Dumbbell Clean

Legs · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Stand with a dumbbell in each hand and feet at shoulder width. Lower them towards the floor by hinging at the hips with a flat back, and from there **snap hips and knees open** to bring them up close to your body; whip your elbows underneath to catch them at shoulder height. Lower under control and chain. With dumbbells each side moves freely, so it is learned faster than with a bar and you notice which side pulls less. The classic mistake is pulling with the arms instead of opening the hips.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back, Shoulders

See all 907 exercises