Dumbbell Clean

What it is

This is a full-body, explosive compound movement that builds power and coordination. It primarily targets your hamstrings, while also engaging your glutes, quadriceps, and core. You'll develop powerful hip drive and upper body control as you lift dumbbells from the floor to your shoulders.

Technique tips

• Drive explosively through your hips and legs to initiate the lift.
• Keep the dumbbells very close to your body as they ascend.
• Maintain a neutral spine and engaged core from start to finish.
• Quickly rotate your elbows forward to catch the weight on your shoulders.
• Absorb the impact by dropping into a controlled, deep squat.
• Stand fully erect, extending hips and knees, to complete each rep.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.