Dumbbell Clean

Hamstrings

Dumbbell Clean

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePull

A power movement that pulls a dumbbell from the floor to your shoulder in one explosive motion using your legs and hips.

Strength

Primary musclesHamstrings

Secondary musclesCalves Forearms Glutes Lower Back Quadriceps Shoulders Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 34–56 kcal (±25 %)

Muscle mass worked35 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand over a dumbbell with your feet about shoulder width apart.
2Hinge at your hips and bend your knees to grip the dumbbell, keeping your back flat and chest up.
3Set your arm straight and your shoulders slightly in front of the weight.

How to perform

1Push through your feet and extend your knees and hips powerfully to start the lift.
2As the dumbbell passes your thigh, shrug and pull your elbow high and out.
3Quickly rotate your elbow under the weight and catch it at your shoulder as you dip slightly.
4Stand fully upright with the dumbbell racked on your shoulder.
5Lower it under control back to the floor and reset.