How to Dumbbell Clean

In this WIT Coaching 101 tutorial, Coach Gus takes you through how to do a Dumbbell Clean. This movement can be done with either one or two dumbbells but, either way, it's guaranteed to make any Crossfit WOD that much more intense.

Mistakes to look out for: 

  1. Having your feet too close together, forcing you to touch the dumbbells down in front and further away from you
  2. Pulling with your arms straight from the floor
  3. Curling the dumbbells to you shoulders

Coach Gus' Top Performance Tips: 

  1. Feet slightly wider than shoulder width with dumbbells starting directly beneath you and between your feet
  2. When the dumbbells are touching the floor, your hips should be hinged backwards, above your knees but below your shoulders, keeping a neutral spine 
  3. When bringing the dumbbell to your shoulders, remember the following: deadlift, shrug and then pull with your arms 
  4. Finish with one dumbbell head on each shoulder, your chest proud and your elbows high

 

What do dumbbell cleans work?

Dumbbell Cleans use various muscle groups with a key focus on hamstrings, lower back and shoulders. The movement also challenges shoulder and hamstring mobility as well as core stability. 

Can you do a clean with a dumbbell?

Yes you can! You can either do a single arm Dumbbell Clean or a double Dumbbell Clean. Both movements show up in CrossFit WODs and are good for practicing explosiveness, single-arm strength and mobility.

Are dumbbell power cleans good?

Dumbbell Power Cleans are great for working on explosiveness and coordination and cross over well to olympic weightlifting. The Dumbbell Power Clean can be performed with one dumbbell, improving single-arm strength, or with two dumbbells, improving shoulder mobility and core stability.

How do you clean a single dumbbell?

Feet slightly wider than shoulder width with dumbbells starting directly beneath you and between your feet. When the dumbbells are touching the floor, your hips should be hinged backwards, keeping a neutral spine. Deadlift, shrug and then pull with your arms. Finish with one dumbbell head on each shoulder, your chest proud and your elbows high