Deadlift, Clean and Front Squat
The Deadlift, Clean and Front Squat is a intermediate dumbbell exercise performed with a pair of dumbbells, focused on the hinge movement pattern. It builds strength, control, and conditioning and slots easily into a structured session. In FuelPlan Pro it comes with a full demonstration video so you can match the tempo and nail your technique on every rep.
Difficulty: intermediate
How to do it
- Stand tall with feet hip-width apart, holding the dumbbell(s) with a firm, neutral grip.
- Soft knees, then push your hips straight back as you lower, keeping your back flat.
- Lower until you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand, squeezing your glutes — don’t pull with your back.
Coaching cues
- Hips back, not down
- Flat back throughout
- Finish tall with glutes squeezed
Common mistakes
- Rounding the spine under load
- Turning it into a squat
- Hyperextending the back at the top
Muscles worked
Hamstrings, Glutes, Lower back