Dumbbell Power Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Quadricep · Shoulders

70%

Traps

30%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet hip-width apart, holding a dumbbell in each hand at arm's length in front of your thighs.

Exercise Position

Bend your knees and hinge forward at the hips, keeping your back flat and your core engaged.
Lower the Dumbbell towards the floor.

Form & Performance

Explosively extend your hips and knees to lift the Dumbbell up towards your shoulders, keeping them close to your body.
As the Dumbbell reach chest height, quickly drop into a partial squat and catch them on your shoulders.