The Dumbbell Squat Clean Exercise Everything You Should Know

The Dumbbell Squat CleanIntroduction

In this article, we will cover the Dumbbell Squat Clean exercise. We will show you how to perform the movement with video demonstration, image example, and a written description.

The different muscles that this exercise targets and the benefits of including it into your training routine.

The Dumbbell Squat clean is a compound exercise and has a difficulty rating of early intermediate.

When using dumbbells instead of a barbell, you will not be able to use as heavy of a load.

Since you will be using dumbbells with this exercise, you should use a higher repetition scheme. Anywhere between 8 to 15 repetitions.

Dumbbell Squat Clean How To

Video Demonstration

Image Example

Image source

Written Description

Step 1: Grab a dumbbell in each hand and hold them at your sides. Place your feet with a shoulder width stance and pointing out at a 45-degree angle. The palms of your hands are to face towards your body. Push your chest out and your shoulds down and back.

Step 2: Push your hips back and then bend at your knees lowering your body. Lower yourself until you are at 45 to 90 degrees(parallel squat) position. The lower of a clean position you use will determine how far you are squatting down to begin. The standard Hang positions are the floor, below the knee, and above the knee.

Step 3: Push from your heels and explode upwards. Build as much momentum as you can to move the dumbbells up to your shoulders. Your arms should just be used to guide the weight towards them.

Step 4: Once you have brought the dumbbells to your shoulder again push your hips back and then bend at the knee lowering your body until the crease in your hip is below your knee.

Step 5: Return to the standing position and lower the weight from your shoulders. Make sure not to lock out your knees when standing. You need to keep a slight bend in them.

You have now completed one repetition of the Squat Clean.

Muscles Used

• Primary Muscles

• Quadriceps
• Outer Thighs

• Secondary Muscles

• Groin
• Glutes
• Hamstrings
• Calves
• Hip Flexors
• Core

Equipment Required

For you to be able to perform this exercise, you will need a set of dumbbells.

It is best if you use a set of fixed dumbbells since they have a closed top.

Try not to use spinlock dumbbells. There is a chance of injury from the metal bar that sticks out in the middle of them.

When you try catching the weight if that bar smashes into your shoulder it going to HURT.

However, if that is all you have to work with just be cautious of this happening.

Benefits of the Dumbbell Squat Clean

Being a compound exercise, you are going to have a high number of your muscle fibers activated.

It will help you to develop explosive power and improve your core strength.

It also helps in developing your leg, and shoulder muscles.

The Clean Squat is harder than several other squat variations contributing to work your muscles harder when performing this exercise.

It helps to build strength throughout your entire body. The more muscle you build, the higher amount of calories your body will burn when working out and throughout the day.

You will strengthen a huge number of your ancillary muscles in the lower body and lumbar areas helping to prevent injury.

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