Clean — Dumbbell Variation
Dumbbell version of the Clean. Same target muscle (hamstrings) with a different equipment requirement.
Substitution plate
Clean keeps the hamstrings pattern at DEEP docs (1688 chars); this page only changes the implement to Dumbbell.
Parent exercise
Clean
canonical record
Primary muscle
Hamstrings
trained via parent
Equipment
Dumbbell
this variation
Parent docs
1688
high third · 204 DB
Clean — Dumbbell Variation opens on documentation depth: its parent carries 1688 instruction characters, upper third of 883 catalogue substitutes (≥ 974). Read the parent steps before trusting the DB swap.
Among 883 variation pages, this DB substitute sits in the upper third by parent documentation (≥ 974 chars). Deep parents usually mean a richer step list on the canonical exercise page, not a harder DB swap by itself.
DB swap on Clean (PULL · DEEP · depth)
One of 204 Dumbbell substitutes on PlainExercise. Parent Clean is hamstrings · barbell · intermediate with 1688 instruction characters (DEEP, high corpus band). Use this page when dumbbell is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · DEEP
Open Clean for the full 1688-character step list, muscle map, and sibling swaps; this page only changes the implement to Dumbbell.
Safety notes · DB · PULL/COMPOUND
Free-weight DB compounds raise stabilizer demand on the PULL path. Confirm hamstrings still leads before swapping into a programmed set. Read the Compound vs isolation guide before programming the swap.
Read with Clean — Dumbbell Variation
Nearest DB cohort peers by parent documentation depth (DEEP · PULL/COMPOUND · MID), plus parent and guide.
Barbell Squat — Dumbbell Variation
DB swap on Barbell Squat (quadriceps). Parent docs 1693 chars · Δ5 vs this DEEP parent.
Smith Machine Squat — Dumbbell Variation
DB swap on Smith Machine Squat (quadriceps). Parent docs 1683 chars · Δ5 vs this DEEP parent.
Clean and Press — Dumbbell Variation
DB swap on Clean and Press (shoulders). Parent docs 1667 chars · Δ21 vs this DEEP parent.
Box Squat with Bands — Dumbbell Variation
DB swap on Box Squat with Bands (quadriceps). Parent docs 1635 chars · Δ53 vs this DEEP parent.
Push Press — Dumbbell Variation
THIN pole in the DB cohort, parent Push Press at 2 instruction chars.
Power Clean — Dumbbell Variation
DEEP pole in the DB cohort, parent Power Clean at 3264 instruction chars.
Clean
Canonical parent (BARBELL · PULL · COMPOUND). Steps and muscle map live here, this page is the DB substitute only.
Compound vs isolation
Guide drill for a DB · MID · DEEP substitute, how to judge whether the force profile still transfers.