The dumbbell power clean is a dynamic, full-body exercise that develops explosive strength, coordination, and athletic performance. Unlike traditional barbell cleans, the dumbbell variation allows for greater freedom of movement, reduced joint stress, and better unilateral (one-sided) strength balance. It’s a favorite among athletes, CrossFitters, and strength enthusiasts looking to improve power and functional fitness.

By learning the proper technique, you’ll unlock the benefits of this movement while minimizing the risk of injury.

Step-by-Step Instructions

1. Start Position

• Stand with feet hip-width apart, dumbbells placed in front of your shins.

• Grip each dumbbell with a neutral grip (palms facing in).

• Keep chest up, back flat, and hips slightly higher than knees.

• Engage core and brace midsection with shoulders slightly over the dumbbells.

2. The First Pull (Lift Off the Ground)

• Drive through your heels, extending hips and knees to lift the dumbbells.

• Keep dumbbells close to the body while maintaining a straight back.

• As dumbbells pass the knees, prepare for explosive hip extension.

3. The Second Pull (Jumping Phase)

• Perform a triple extension (hips, knees, ankles).

• Shrug shoulders and pull dumbbells upward with arms.

• Elbows move high and out as dumbbells rise.

4. Catch the Dumbbells

• Dip slightly under the dumbbells, bending knees and rotating wrists.

• Catch dumbbells at shoulder height, elbows slightly forward.

• Keep feet flat, core engaged, and posture stable.

5. Stand Tall

• Extend hips and knees fully to stand upright.

• Maintain control with dumbbells in front rack position.

6. Reset and Repeat

• Return dumbbells to the floor under control.

• Reset position and repeat for the desired reps.

Tips for Success

Engage Your Core

A solid core ensures stability and balance throughout the lift—especially during the catch.

Use Your Hips as the Engine

The lift’s power comes from the hips, not the arms. Focus on driving through your hips explosively.

Prioritize Speed and Control

Be quick during the second pull and catch, but stay controlled to avoid sloppy form.

Start Light

Use lighter weights until you perfect the movement, then gradually increase load.

Strengthen Your Grip

Grip endurance is key as the dumbbells get heavier. Train grip alongside cleans.

Keep Dumbbells Close

Allow dumbbells to travel in a straight line near your body for maximum efficiency.

Benefits of Dumbbell Power Cleans

• Explosive Strength: Builds hip drive and full-body power.

• Functional Fitness: Improves movement patterns for sports and daily activities.

• Balance and Coordination: Develops stability between both sides of the body.

• Muscle Activation: Works quads, hamstrings, glutes, shoulders, back, and core.

• Versatility: Can be performed in small spaces without needing a barbell setup.

• Joint-Friendly: Offers greater freedom of movement and reduced strain compared to barbell cleans.

The dumbbell power clean is one of the most effective exercises for building explosive power, coordination, and strength. Whether you’re training for athletic performance, general fitness, or CrossFit, this movement deserves a spot in your routine. Start with lighter weights, focus on proper technique, and progress gradually to unlock the full benefits of this powerful lift.