The dumbbell clean is an exercise that works your hamstrings & arms. To ensure that a dumbbell clean is performed properly to maximize muscle growth as well as to prevent injury, you must have proper form and technique. Below are the steps detailing how this workout should be executed.
- Push glutes back
- Stand tall and squeeze glutes
- Shrug your shoulders and squat while lifting dumbbells above your shoulders
- Stand
- Choose to perform either a push press or a shoulder press
Below is a link visually showing you how to properly perform a dumbbell clean: