Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

How to Perform a Dumbbell Clean

This is an excerpt from Women’s Muscle & Strength by Betina Gozo Shimonek.

Dumbbell Clean

  1. Stand with your feet hip-width apart and your shoulders back, holding a dumbbell in each hand with a pronated (overhand) grip in front of your thighs.
  2. Bend your knees slightly, and hinge only a few inches, moving your hips back and sliding your dumbbells down your thighs (a).
  3. With momentum and power, straighten your knees and push your hips forward so that you are standing tall, while simultaneously lifting your heels off the ground, keeping your elbows high, and bringing your dumbbells straight up toward your chin (b).
  4. Quickly bring your elbows to your side so that your dumbbells rotate (c) and end up at your shoulders in a rack position, then bring your heels back down to the ground, keeping your knees soft (d).
  5. Lower your dumbbells down to the starting position with control, and complete the desired number of reps.

Things to Keep in Mind

You can start with a lighter weight to practice the motion, but the movement should be done with a little momentum, so a heavier weight is usually needed.

More Excerpts From Women’s Muscle & Strength



Get the latest insights with regular newsletters, plus periodic product information and special insider offers.