Dumbbell Power Cleans Primary muscle(s) and equipment Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body 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.

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 Lifted	Average Reps	One Rep Max Average
41 lbs	9.5	52.1 lbs

 

How do I figure out 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.