Dumbbell Clean — Bodyweight Variation
Bodyweight version of the Dumbbell Clean. Same target muscle (hamstrings) with a different equipment requirement.
Substitution plate
Dumbbell Clean is a PULL hamstrings parent; the BODYONLY swap keeps force direction first, kit second.
Parent exercise
Dumbbell Clean
canonical record
Primary muscle
Hamstrings
trained via parent
Equipment
Bodyweight
this variation
Parent docs
777
mid third · 249 BODYONLY
Dumbbell Clean — Bodyweight Variation opens on force profile: a PULL parent (Dumbbell Clean) swapped onto Bodyweight. Force direction is the first filter before muscle (hamstrings) or kit.
This BODYONLY substitute sits in the middle third of the 883-page catalogue by parent instruction mass (657–974 chars). Mid-pack parents typically document enough for a safe PULL/COMPOUND transfer without being a full coaching essay.
BODYONLY swap on Dumbbell Clean (PULL · DEEP · force)
One of 249 Bodyweight substitutes on PlainExercise. Parent Dumbbell Clean is hamstrings · dumbbell · intermediate with 777 instruction characters (DEEP, mid corpus band). Use this page when bodyweight is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · DEEP
See Dumbbell Clean for steps and muscle targets; this BODYONLY page is the substitute frame only (777 chars of parent instruction mass).
Safety notes · BODYONLY · PULL/COMPOUND
Bodyweight removes external load. Match the PULL hamstrings pattern only when joint angles and stability demand still fit the programmed stimulus. Read the Compound vs isolation guide before programming the swap.
Read with Dumbbell Clean — Bodyweight Variation
Nearest BODYONLY cohort peers by parent documentation depth (DEEP · PULL/COMPOUND · MID), plus parent and guide.
Bent Over Barbell Row — Bodyweight Variation
BODYONLY swap on Bent Over Barbell Row (middle back). Parent docs 776 chars · Δ1 vs this DEEP parent.
Frankenstein Squat — Bodyweight Variation
BODYONLY swap on Frankenstein Squat (quadriceps). Parent docs 774 chars · Δ3 vs this DEEP parent.
Cable Internal Rotation — Bodyweight Variation
BODYONLY swap on Cable Internal Rotation (shoulders). Parent docs 786 chars · Δ9 vs this DEEP parent.
Stiff-Legged Barbell Deadlift — Bodyweight Variation
BODYONLY swap on Stiff-Legged Barbell Deadlift (hamstrings). Parent docs 788 chars · Δ11 vs this DEEP parent.
Iron Cross — Bodyweight Variation
THIN pole in the BODYONLY cohort, parent Iron Cross at 2 instruction chars.
Power Clean — Bodyweight Variation
DEEP pole in the BODYONLY cohort, parent Power Clean at 3264 instruction chars.
Dumbbell Clean
Canonical parent (DB · PULL · COMPOUND). Steps and muscle map live here, this page is the BODYONLY substitute only.
Compound vs isolation
Guide drill for a BODYONLY · MID · DEEP substitute, how to judge whether the force profile still transfers.