What equipment do you need for the dumbbell clean?

You need dumbbell to do the dumbbell clean.

What is a good dumbbell clean?

For men, a good dumbbell clean is about a 217.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 112.5 lb and elite lifters pass 335 lb. For women, the standards run from about 65 lb to 197.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Clean

How to do the dumbbell clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Dumbbell exercises

How to do it

Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.

1Start with dumbbells at your sides and explosively drive through your legs, shrugging and pulling yourself under to catch them at your shoulders
2You should feel power generated from your hips and legs, not a curl from your arms
3Absorb the catch by bending your knees slightly and then stand tall

Common mistakes

Don't curl the dumbbells or rely solely on your biceps to lift them
Avoid rounding your back or letting your elbows drop during the catch
Don't jump excessively high; focus on smooth turnover and timing

Muscles worked

The dumbbell clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.