Power Cleans


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Power Cleans

Learn how to do this Dumbbell Exercise and Version of the Power Clean

Welcome to our Power Cleans Exercise Instruction Guide! 

On this page you’ll learn how to do Dumbbell Cleans using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Fat Loss Workouts.

Exercise Summary

Exercise Name: Power Cleans (Dumbbell)
Main Muscle: Hamstrings
Calves, Forearms, Glutes, Lower Back,
Quadriceps, Shoulders, Traps, Upper Back
Exercise Type: Compound, Pull
Equipment Required: Dumbbell

Exercise Description and Instruction:

The Barbell Clean is easily one the best weight training exercises for any fitness goal. It is an athletic, advanced exercise that works your upper body as well as your lower body. This version of the exercise uses dumbbells rather than a barbell—more of a mini clean. However, it is still an athletic lift that can be effective in Fat Loss Workouts.

In general, if your goal is to gain muscle mass you should focus primarily on Barbell Exercises and this exercise is no different. View our Strength Training Exercises page for a complete list of the best exercises for building muscle mass. 

Power Cleans are an advanced exercise that can be dangerous if not performed correctly. Only increase the weight on the lift when you are completely comfortable with each of its movements. 

To Perform This Exercise:

  1. Place a pair of dumbbells shoulder width apart and horizontally on the ground in front of you and stand with your feet under the dumbbells. Your toes should be pointing forward.
  2. Squat down and grip the dumbbells by bending your knees so that your hamstrings and quadriceps are parallel to the floor, your back and arms are straight and your chest is pointing up. You should have an overhand grip.This is the starting position.
  3. Begin the exercise by deadlifting the bar upwards by pressing from your heels and extending your hips and knees. Your back angle should remain the same as your lift the weight.
  4. As the dumbbells reach your knees, explosively extend your hips, knees, and ankles in a jumping motion to move the weight upwards at a faster pace.
  5. As the dumbbells raise, shrug your shoulders and pulling the weight upwards by allowing your elbows to flex out to the side.
  6. Use the momentum of the weight to aggressively pull your body under the dumbbells while rotating your elbows below the weight. Allow the dumbbells to land on your shoulders while moving into the front squat position.
  7. At the bottom of the front squat when your hamstrings and quadriceps are again parallel to the floor, stand up immediately by pressing upwards and extending your hips and knees.


  1. This is an advanced exercise that should only be performed with a limited amount of weight until your are very comfortable with each stage of the exercise.
  2. This is not an exercise that is recommended for people with lower back problems.
  3. The jumping movement will be the main power generator, not your arms and shoulders pulling the bar upwards.

Other Weight Training Exercises that Feature the Clean

Make sure to check out these weight training exercises that also feature the clean. Like Power Cleans, each of these lifts is an athletic, advanced lift and are some of the best exercises.

  • Barbell Power Clean
  • Clean and Press

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

What Next?

As we mentioned, this exercise is a complete upper body and lower body exercise. However, if you’re performing the lift correctly it should primarily be a hamstring exercise. Now that you’ve seen Power Cleans, check out all of our different Hamstring Exercises. 

Also view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.

Finally, if you found this page of interest, check out these related pages:

  • Best Leg Exercises
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Dumbbell Exercises
  • Fat Loss Workouts and Muscle Building Workouts

You’ve seen the Exercises. Now access the Workout Routines. 
Start at our Home Page.

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