Strength discipline · Weights

Dumbbell clean

Dumbbell clean is a strength discipline in BYOH, trained with weights and building legs and arms. Its ladder runs from 6 reps at BW/10 at Level 1 to 6 reps at BW/2.4 at Level 9, and Level 10 is the world record.

The ten levels

BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.

Dumbbell clean starts at Level 1 with 6 reps at BW/10. Level 5 asks for 6 reps at BW/4, and Level 9 - the last level a person can train towards - 6 reps at BW/2.4. The largest single jump is from Level 2 to Level 3, 6 reps at BW/7.5 to 6 reps at BW/5.5.

Dumbbell clean level thresholds in BYOH
Level	Target
1	6 reps at BW/10
2	6 reps at BW/7.5
3	6 reps at BW/5.5
4	6 reps at BW/4.5
5	6 reps at BW/4
6	6 reps at BW/3.5
7	6 reps at BW/3
8	6 reps at BW/2.7
9	6 reps at BW/2.4
10 · Legend	Provisional legend benchmark

The load is a fraction of your own bodyweight — BW÷10, BW÷7.5, BW÷5.5, BW÷4.5, BW÷4, BW÷3.5, BW÷3, BW÷2.7, BW÷2.4 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the lower body reference is 0.70 of that.

The record past Level 9

Dumbbell clean — Awaiting a governed record format.

BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.

How it is done

Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
To initiate the movement, violently jump upward by extending the hips, knees, and ankles to accelerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.

How the attempt is judged

A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.

What counts as one: One repetition is both dumbbells from the floor to the shoulders in one movement, finishing standing tall.
The set: One unbroken set. You may pause standing with the weights at the shoulders; leaving the floor position between repetitions is part of the movement, but stopping to rest with the weights down ends the set.
What you need: Dumbbells on the floor beside the feet. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
What ends it: Curling the weights up rather than driving with the hips, or pressing them to the shoulder, voids the repetition.

What it builds

Dumbbell clean feeds Legs and Arms in a hero’s record, working hamstrings, calves, forearms, glutes, lower back, quadriceps, shoulders, traps.

Dumbbell clean is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Legs is also built by bodyweight squat, dumbbell lunges, glute bridge and 5 more, and a broad attribute needs several of them rather than one taken far.

Quests that ask for it

The Whole HeroPath · Level 2

Put it on a record

BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.

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