Dumbbell Power Clean
Description
The dumbbell power clean starts with dumbbells on the floor and explosively drives them to the front rack in one motion. The "power" designation means catching in a partial squat. Starting from the floor adds a deadlift-like initial pull before the explosive finish.
Muscle Group
Equipment Required
Dumbbell Power Clean Instructions
- Place two dumbbells on the floor at your feet.
- Squat down and grip the dumbbells. Back flat, chest up.
- Pull the dumbbells from the floor in a controlled first pull to mid-thigh.
- At mid-thigh, explosively extend hips, knees, and ankles.
- Catch the dumbbells on your front shoulders in a quarter-squat.
- Stand up from the catch.
- Lower the dumbbells back to the floor and reset.
- Use moderate weight. Aim for 5 to 8 reps.
Dumbbell Power Clean Form & Visual
Dumbbell Power Clean Benefits
- Builds explosive power from the floor
- Full-range pulling and catching practice
- Develops athletic power
- Easier to learn than barbell cleans
- Builds bilateral coordination
- Full-body movement
Dumbbell Power Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Erector spinae
- Trapezius
- Anterior deltoid (catch)
Dumbbell Power Clean Variations & Alternatives
- DB Hang Power Clean
- DB Hang Clean (full squat)
- Barbell Power Clean
- DB Power Clean and Jerk
- Single-Arm DB Power Clean
