Dumbbell Squat Clean: This Will Make You Huge!

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We didn’t exaggerate the title of this article when we say the dumbbell squat clean makes you huge!


Dumbell squat clean’s are a phenomenal exercise for those looking to add overall muscle, strength, and size to their physique!


This incredible multi-joint exercise forces all your muscle groups to work together, enabling the muscles to grow big and strong!


We know you will have arrived at this page because you want to pack on muscle. We want to show you how to add this exercise to power your physique to newfound muscle fibers!


So let’s dig deeper and find out the what, how, and why!


The dumbbell squat clean is a multi-joint exercise that will call upon your entire body’s muscles to perform the movement. It will work your upper body, lower body and core, and you will know once you’ve done them!


The exercise got its name as it requires you to “clean” the dumbbells from the ground to your shoulders and then “squat” with them to complete the entire movement.


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What muscles do the dumbbell squat clean work?

The dumbbell squat clean works the entire body, including


Lower Body: It calls upon your quads, hamstrings, and glutes during the clean and squat phase.


Upper body: It calls upon your shoulders, arms, and back during the clean from the floor.


Core: Your abs, lower back, and hips. These muscles help you maintain good posture and balance during the exercise.


The dumbbell squat clean is a compound movement that can help you build muscle, strength, and endurance all over your body. It’s a great exercise to include in your workout routine if you want to get bigger, stronger, and more toned.


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Benefits of the dumbbell squat clean?


  • Helps make your legs, butt, and core stronger

  • Helps you become more powerful

  • It can help you lose weight and burn fat

  • Enables you to balance better and coordinate your movements

  • It can help you overall become more fit and athletic


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How to perform the dumbbell squat clean

Let’s now go through how to perform this muscle-building exercise:


  • Pick a set of dumbbells that will enable you to complete ten controlled reps. Place them on the ground in front of you and stand behind them with a shoulder-width stance


  • Using your legs, squat down and grab the dumbbells ensuring your back is straight.


  • You need to lift the dumbells to your shoulder and then squat down beside them.


  • This is one rep. Repeat this for ten reps


Using proper form and technique when doing the dumbbell squat clean is essential to avoid injury.


This can not be overstated!


Being injury free is a blessing in your fitness journey.


It’s always a good idea to ask a coach or trainer for help if you need more clarification.


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How to add the dumbbell squat clean into your workout routine

Now that you know how to perform this powerful exercise, let’s explore how to adapt it to your workout schedule.


We highly recommend that this exercise is performed on a “leg day” as the movement places significant muscular stress on the lower body.


You can add it with a set of light dumbbells at the start of your leg workout, as this will warm the entire body up and prepare you for your regular activities.


As your sessions progress, you can add weight and perform 3 x “working” sets of 10 reps. Each time you hit 3 x 10 reps, next time, increase the dumbbell weight.


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Top three tips on how to maximize results from dumbbell squat clean

  1. The form is everything: To stay injury free, add muscle the fastest, and progress, you must know how to perform the exercise with the correct form.

  2. Leg Day: Add this exercise to leg day as a warm-up and progress with weight and reps as your leg workouts develop.

  3. Weight: Make small increments of weight and only go up once you hit the target rep range across all three sets.

Recommended Read: >>> What Muscles Do Squats Work? A Brief Guide <<<

Two dumbbell squat clean alternatives

With weight lifting, there are always multiple ways to train the muscle using different movements and techniques. The dumbbell squat clean is no exception. So let’s take a look at the two most common alternatives:


Barbell Squat Clean: The brother to the dumbbell squat clean, this exercise is the same except you use a barbell. The movement works all the same muscle groups as the dumbbell version.


Kettlebell Squat Clean: This variation uses a kettlebell (and some firmer grip) but will work the body the same as the dumbbell version.



What is squat clean good for?

Squat cleans are good for adding strength and size to the entire body in the quickest way possible. Why? As it works the whole body and enables a large number of muscles to grow.

Do squat cleans build muscle?

Squat cleans build significant muscle when performed correctly. Performing them with a plan and progressive overload will see you pack 10 lbs of muscle in as little as four months.

Are cleans better than squats?

Cleans and squats cannot be compared as their use case are different. Squats target the legs primarily, whereas cleans target the upper body and legs.

How much should I be able to squat clean?

How much you can squat clean depends on your current level of fitness, muscle mass and strength. 

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Closing thoughts on dumbbell squat cleans

You are now fully armed to take advantage of this mass-building exercise and can add it to your workout repertoire.


With the correct approach, progressive overload, and desire to succeed, there is no reason why you can’t add 10 lbs of muscle within the next three to four months!


(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

Recommended Read: >>> Do Squats Make Your Thighs Bigger Or Smaller? <<<

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