Dumbbell Clean

Bodypart: Glutes | Hamstrings | Triceps | Deltoids | Erector Spinae | Quads
Equipment: Dumbbells

How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. Slowly straighten your legs to stand. Then lower the weights down to your thigh before moving into squat position and repeating.

Why: If you want to look like an Olympian, you’ve got to train like one. “Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,” says Frost. This move also rushes blood to your glutes, hamstrings, shoulders and arms to maximise your muscle-growing power.

Source: https://www.menshealth.com/uk/building-muscle/a755117/the-10-best-dumbbell-exercises/

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