Technique
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
- Hinge at your hips and bend your knees slightly to lower the dumbbells to the ground.
- Explosively extend your hips and drive through your legs to generate upward momentum.
- As the dumbbells rise, pull them close to your body and rotate your wrists, guiding them into the front rack position at shoulder height.
- Briefly stabilize in the rack position before lowering the dumbbells back to the starting position in a controlled manner.
Form tips
- Use your hips and legs to generate power, not just your arms.
- Rotate the dumbbells smoothly to avoid banging them against your shoulders.
Logging: Total weight used.
Muscles
Strength
Primary
- Neck
- Spine
Secondary
- Back
- Shoulders
- Glutes
- Hamstrings
- Quadriceps
- Biceps
- Forearms
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Upper trapezius
- Levator scapulae
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Equipment
Appears in
Other disciplines
Progressions
Clean and press
Intermediate
Clean and push press
Intermediate
Deep push-up press burpee
Intermediate
Variations
Clean
Novice
View Similar Exercises
View Similar Exercises
Dumbbell deadlift
Novice
Zercher deadlift
Novice
Deadlift
Beginner - Elite
Power clean
Intermediate
Dumbbell overhead squat
Novice
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