Dumbbell Power Cleans

How to do the Dumbbell Power Cleans

Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck while simultaneously pulling with your arms. As you explode up turn your feet out to the sides and drop down to squat underneath the dumbbells. Straighten your legs and rise to a standing position. Return to the starting position slowly.

Spotter Information:
Make sure the subject is performing all the instructions properly.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus
  • Deltoids
  • Biceps Brachii
  • Quadricep
  • Butt

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
41 lbs9.5 52.1 lbs

What is a good starting weight?

Based on an average weight lifted of 41 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 20 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Power Cleans

Purpose Type Level
Sport Specific Advanced
Muscular Definition Advanced
Muscle Specific Advanced
Muscular Definition Beginner
Strength Advanced
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.