The Dumbbell Power Clean is a dynamic compound lift used in CrossFit and functional fitness to build explosive strength, coordination, and full-body power. Performed by lifting a pair of dumbbells from the floor to the shoulders in one quick motion—without squatting below parallel—this movement mimics the classic barbell power clean while offering increased versatility, accessibility, and unilateral control.
In WODs, the dumbbell power clean is often programmed to test cycling speed, precision, and grip endurance. Because the dumbbells move independently, the lift forces each side of your body to contribute equally—highlighting any asymmetries in strength or coordination. It's also extremely functional, closely replicating the kinds of movements you perform in everyday life when you pick something up quickly and bring it to your chest or shoulders.
Lightweight or heavy, for speed or for power, the dumbbell power clean is a movement that builds capacity across strength, skill, and stamina.
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
AMRAP 12
2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans
Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans
The dumbbell power clean is a full-body lift that trains multiple muscle groups in one smooth and coordinated motion. The movement begins with a hip hinge, which recruits the glutes and hamstrings to drive the initial lift off the floor. As you reach full extension, the quadriceps activate to support the powerful upward drive, while the calves contribute to the final push off the ground.
The traps and upper back engage strongly during the shrug and pull phase, helping elevate the dumbbells as your body extends. The forearms and grip are constantly under load as you hold and control the dumbbells through acceleration and catch. Once the dumbbells reach shoulder height, the biceps help guide them into position, while the deltoids stabilize them through the catch and front rack.
Throughout the entire lift, your core remains braced and engaged—maintaining posture, resisting collapse, and transferring force from the lower to the upper body. The result is a movement that not only builds strength, but teaches your body to coordinate explosively across multiple joints and muscle systems.
To begin the dumbbell power clean, place two dumbbells on the ground just outside your feet. Stand with your feet shoulder-width apart, then hinge at the hips and bend your knees to grip the handles with a neutral grip. Your chest should be lifted, your back flat, and your gaze forward. From this setup, initiate the lift by driving through your legs and extending your hips rapidly, using the momentum to pull the dumbbells upward.
As the dumbbells pass the knees, accelerate into triple extension—powerfully extending your hips, knees, and ankles in one explosive sequence. At the peak of this drive, shrug your shoulders and quickly pull under the dumbbells, catching them at the shoulders with elbows forward and the ends of the dumbbells resting lightly on your deltoids. Your legs should bend only slightly on the catch—this is a “power” clean, so you don’t descend into a full squat.
Once you’ve caught the dumbbells securely in the front rack, stand tall to finish the rep. Then either reset or cycle directly into the next repetition, depending on the workout’s tempo and intention.
The dumbbell power clean is a proven movement for developing the kind of strength and coordination that translates across all aspects of CrossFit—and life. It teaches your body to produce force quickly, absorb load safely, and move fluidly from one phase of motion to the next. It strengthens the posterior chain, improves grip endurance, and reinforces proper hip mechanics in a way that few other lifts do.
It also provides an excellent alternative for athletes who may not have access to a barbell, or who need to focus on unilateral training and technique refinement. In both competition and general fitness, this movement is a cornerstone of functional power development. It improves athleticism, confidence under load, and metabolic conditioning—all at once.
In short, dumbbell power cleans absolutely work. They’re fast, effective, and accessible—and they belong in every serious strength and conditioning program.
Dumbbell power cleans offer a wide range of benefits that go beyond raw strength. Because the dumbbells move independently, you’re training each arm and side of the body to contribute evenly. That makes this lift highly valuable for correcting imbalances, improving coordination, and building stabilizer muscle endurance—something that barbell lifts often overlook.
From a conditioning perspective, the dumbbell power clean is unmatched. It’s fast, powerful, and metabolically demanding. In high-rep WODs, it pushes your breathing, grip, and pacing to the limit. In lower-rep strength sets, it sharpens your timing and speed under load. It’s also incredibly practical. Dumbbells are more accessible than barbells in many training environments, and this movement can be performed in tight spaces with minimal setup.
Whether you’re preparing for competition, training for general fitness, or just looking to improve your explosive athleticism, the dumbbell power clean delivers a high-value return for the effort you put in.
