Fysiqal

Hip Hinge · Intermediate

Dumbbell Clean

Compound hip hinge exercise using dumbbell.
Movement pattern
Hip Hinge
Difficulty
Intermediate
Equipment
Dumbbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Dumbbell Clean and each workout shows your best set by estimated 1RM.

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How to do the Dumbbell Clean

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Adductor magnus (prime mover, moderate emphasis); Biceps femoris long head (synergist, high emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis); Rectus femoris (synergist, moderate emphasis)

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, high emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, moderate emphasis); Levator scapulae (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, low emphasis); Biceps brachii (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Multifidus (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.