Dumbbell Clean

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Exercise Data

Type: Strength Main Muscle Worked: Hamstrings Other Muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Equipment: Dumbbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Pull
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8.2

Out of 10

Excellent

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Dumbbell Clean Guide

Main Muscle: Hamstrings

  1. Begin standing with a dumbbell in each hand with your feet shoulder width apart.
  2. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
  3. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
  4. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
  5. Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Alternative Exercises For Dumbbell Clean

9.2

Out of 10

8.9

Out of 10

N/A

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Review: Dumbbell Clean

Exercise Rating
10/10

Mar 6, 2015 3:18 AM: Holy **** , This is the best overall legs workout ! Great cardio too , Very effective hamstrings/quads workout.

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Review: Dumbbell Clean

Exercise Rating
10/10

Oct 31, 2014 9:34 AM: I like this ecercise, it's very effective

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Review: Dumbbell Clean

Exercise Rating
10/10

Oct 31, 2014 9:33 AM: i like this exercise it's very effective

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Tip: Dumbbell Clean

Exercise Rating
10/10

Jun 5, 2014 12:12 PM: Kicks my ass every time.

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Review: Dumbbell Clean

Exercise Rating
10/10

Jun 4, 2014 10:09 AM: This exercise is horrible, in a good way. I lay on the floor shaking when I'm done.

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Tip: Dumbbell Clean

Exercise Rating
10/10

May 25, 2014 11:05 AM: GOD! I tried this week and believe me, gonna make you sw... amazing xD

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Tip: Dumbbell Clean

Exercise Rating
5/10

Mar 12, 2014 6:55 PM: Hello, Does anyone know how many set of dumbbell clean do I have to do it says 0 reps on the description for my super set but that must not be right?

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Review: Dumbbell Clean

Exercise Rating
10/10

Feb 6, 2014 4:25 PM: One of best cardio

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Review: Dumbbell Clean

Exercise Rating
8/10

Jan 31, 2014 1:51 PM: Very good cardio too

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Review: Dumbbell Clean

Exercise Rating
8/10

Jan 23, 2014 7:40 PM: good one

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