> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Dumbbell clean

> Novice · Explosive · Bilateral. Strength

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 24 s |

## Technique

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
2. Hinge at your hips and bend your knees slightly to lower the dumbbells to the ground.
3. Explosively extend your hips and drive through your legs to generate upward momentum.
4. As the dumbbells rise, pull them close to your body and rotate your wrists, guiding them into the front rack position at shoulder height.
5. 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.

<Info>
  **Logging:** Total weight used.
</Info>

## Muscles

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391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" fillOpacity="0.4" />

          <path d="M103.21,178.07 104.05,180.39 104.48,182.09 104.80,184.13 104.99,186.20 105.09,188.97 105.13,192.41 105.03,203.88 105.18,205.58 105.55,206.96 105.83,205.60 106.52,203.00 107.38,200.45 108.38,197.94 109.47,195.47 113.73,186.39 121.61,169.29 125.45,160.72 123.41,161.91 122.03,162.98 120.77,164.36 118.50,167.36 117.69,168.32 116.70,169.33 115.64,170.26 111.70,173.29 108.61,175.87 107.26,176.82 106.30,177.33 105.38,177.69 104.30,177.94ZM99.14,206.14 99.33,205.02 99.41,203.59 99.31,191.26 99.38,187.58 99.50,185.51 99.72,183.45 100.11,181.42 100.60,179.68 101.22,178.10 99.65,177.94 98.15,177.54 96.68,176.82 95.34,175.87 92.80,173.73 88.86,170.70 87.25,169.33 85.84,167.85 83.57,164.85 82.35,163.42 81.44,162.57 80.84,162.12 79.13,161.08 82.82,169.29 90.70,186.39 94.97,195.47 96.06,197.94 97.05,200.45 97.91,203.00 98.61,205.60 98.89,206.96ZM309.00,242.14 309.46,240.14 309.67,238.10 309.67,236.23 309.42,232.50 309.37,230.68 309.39,228.86 309.56,226.14 310.12,221.62 311.46,213.77 311.97,210.27 312.56,204.99 312.82,201.46 312.97,197.92 312.99,196.16 312.98,194.39 312.89,191.23 312.69,188.08 312.65,187.54 311.71,187.02 310.94,187.96 309.88,188.96 310.22,192.43 310.44,196.95 310.42,201.47 310.26,204.49 309.99,207.49 309.60,210.48 308.33,217.78 307.87,220.92 307.55,224.64 307.55,227.89 307.74,230.31 307.95,231.92 308.65,235.65 308.82,237.11 308.80,238.59 308.66,239.50 308.32,240.68 307.77,241.84 308.45,243.70ZM317.30,199.69 317.64,204.99 318.23,210.27 318.74,213.77 320.09,221.62 320.65,226.14 320.81,228.86 320.84,230.68 320.78,232.50 320.52,236.70 320.53,238.10 320.61,239.12 320.75,240.14 321.07,241.65 321.76,243.70 322.43,241.84 321.89,240.68 321.54,239.50 321.40,238.59 321.39,237.11 321.55,235.65 322.25,231.92 322.55,229.51 322.68,227.08 322.62,223.83 322.46,221.97 322.20,219.87 320.77,211.53 320.40,208.99 319.95,204.49 319.79,201.47 319.76,196.95 319.99,192.43 320.32,188.96 319.26,187.96 318.50,187.02 317.56,187.54 317.35,190.44 317.24,193.60 317.22,196.16ZM92.63,241.12 93.06,243.16 93.47,243.91 93.64,244.81 93.55,245.85 93.19,246.96 93.26,249.47 93.94,249.17 94.57,248.77 95.13,248.27 95.60,247.70 96.14,246.75 96.89,244.97 97.86,243.11 98.22,242.20 98.48,240.74 98.59,237.84 98.90,234.45 98.85,232.64 98.66,231.18 98.15,233.63 97.51,235.94 96.92,237.64 96.04,239.61 95.36,240.62 94.91,241.03 94.49,241.27 94.00,241.41 93.60,241.43 93.07,241.33ZM111.37,243.16 111.80,241.12 111.36,241.33 110.84,241.43 110.43,241.41 109.94,241.27 109.52,241.03 109.07,240.62 108.40,239.61 107.51,237.64 106.92,235.94 106.29,233.63 105.78,231.18 105.58,232.64 105.54,234.45 105.84,237.84 105.96,240.74 106.21,242.20 106.57,243.11 107.55,244.97 108.30,246.75 108.83,247.70 109.31,248.27 109.86,248.77 110.49,249.17 111.17,249.47 111.24,246.96 110.88,245.85 110.79,244.81 110.96,243.91Z" fillOpacity="0.4" />

          <path d="M134.88,161.73 136.11,157.99 136.32,156.89 136.34,156.06 136.15,154.93 135.19,152.15 134.76,150.44 134.63,150.96 134.37,151.51 134.07,151.93 133.60,152.41ZM69.47,151.33 68.29,154.93 68.12,155.77 68.09,156.34 68.15,157.17 68.40,158.26 69.55,161.73 70.78,152.78 69.99,152.05ZM125.45,160.72 122.11,168.19 114.22,185.35 109.47,195.47 108.38,197.94 107.38,200.45 106.52,203.00 106.15,204.29 105.70,206.19 105.38,207.95 105.06,210.31 104.82,212.69 104.49,218.17 106.15,213.98 107.29,211.53 108.53,209.13 109.71,207.07 111.27,204.55 117.01,195.94 119.66,191.64 121.65,187.95 122.58,186.07 124.29,182.25 125.08,180.30 126.50,176.36 127.73,172.35 128.60,169.03 129.18,166.43 129.90,162.50 130.45,158.54 130.74,155.55 129.95,157.10 129.33,157.96 128.82,158.50 127.95,159.22 127.00,159.85ZM74.15,159.86 74.75,163.81 75.25,166.43 75.84,169.03 76.70,172.35 77.93,176.36 78.62,178.34 80.14,182.25 80.97,184.17 82.78,187.95 83.75,189.81 85.85,193.44 88.24,197.18 93.17,204.55 95.47,208.34 96.75,210.72 97.92,213.16 98.99,215.64 99.94,218.17 99.75,214.51 99.44,210.90 99.15,208.54 98.73,206.19 98.28,204.29 97.50,201.72 96.57,199.19 95.52,196.70 83.32,170.38 79.13,161.08 76.94,159.85 75.70,158.99 74.61,157.96 74.16,157.36 73.80,156.75Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Quadriceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * 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
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-elevation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />elevation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Clean and press" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w005.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=b038c4b24ca786f747cfe690e215b4a2" href="/exercises/clean-and-press-w005" width="320" height="320" data-path="images/exercises/w005.jpg">Intermediate</Card>
  <Card title="Clean and push press" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w00a.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=5514b1977453abe333fd37efff538327" href="/exercises/clean-and-push-press-w00a" width="320" height="320" data-path="images/exercises/w00a.jpg">Intermediate</Card>
  <Card title="Deep push-up press burpee" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w029.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=a49435b1f7a271d729941482095dcbb2" href="/exercises/deep-push-up-press-burpee-w029" width="320" height="320" data-path="images/exercises/w029.jpg">Intermediate</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Clean" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0k1.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=6f09694aabe4f37bd2f1f33a08e6a677" href="/exercises/clean-e0k1" width="320" height="320" data-path="images/exercises/e0k1.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Dumbbell deadlift" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13r.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=910f73df0d91415040d37a93f86c4eb3" href="/exercises/dumbbell-deadlift-e13r" width="320" height="320" data-path="images/exercises/e13r.jpg">Novice</Card>
    <Card title="Zercher deadlift" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15l.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=06648d5ea60cc3bcba9572f776757c92" href="/exercises/zercher-deadlift-e15l" width="320" height="320" data-path="images/exercises/e15l.jpg">Novice</Card>
    <Card title="Deadlift" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0dw.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=c2fe760e7092ae2f7b94ae73ffa66b65" href="/exercises/deadlift-e0dw" width="320" height="320" data-path="images/exercises/e0dw.jpg">Beginner - Elite</Card>
    <Card title="Power clean" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0h6.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=93fb35a572f081a33066942ec294295f" href="/exercises/power-clean-e0h6" width="320" height="320" data-path="images/exercises/e0h6.jpg">Intermediate</Card>
    <Card title="Dumbbell overhead squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13s.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d15f992c06f750c175bcf0c98024031e" href="/exercises/dumbbell-overhead-squat-e13s" width="320" height="320" data-path="images/exercises/e13s.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dumbbell-clean-e13z). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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