Dumbbell Single Power Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Core, Legs, Trapezius
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Single Arm Dumbbell Clean
How to: Dumbbell Single Power Clean
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your knees slightly and hinge at the hips to lower the dumbbell toward the ground.
- From this position, explosively extend your legs and hips while pulling the dumbbell upward.
- As the dumbbell reaches shoulder height, rotate your wrist so that the palm faces upward.
- Lower the dumbbell back to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using excessive momentum instead of controlled movement.
- Letting the back round during the lift.
- Failing to fully extend the hips and legs at the top.
Modifications
- Use a lighter dumbbell to practice form.
- Perform the movement without weights to master the technique.
Tips
- Maintain a neutral back throughout the lift.
- Keep the dumbbell close to your body.
- Use your legs to generate power while lifting.
Dumbbell Single Power Clean Alternatives
Tags
power clean
strength
shoulders
legs
dumbbell
weightlifting