Dumbbell Single Power Clean
Description
The dumbbell single power clean is a single-arm version of the Olympic power clean using a dumbbell instead of a barbell. The lift brings the dumbbell from the floor to the shoulder in one explosive motion. The single-arm pattern adds rotational and lateral stability demand on top of the standard explosive power work.
Muscle Group
Equipment Required
Dumbbell Single Power Clean Instructions
- Stand with feet shoulder-width apart, a dumbbell on the floor between your feet.
- Bend at the hips and knees to grip the dumbbell with one hand.
- Keep the other arm extended out for balance.
- Pull your shoulders back and engage your lats.
- Brace your core hard.
- Drive through your heels to start the dumbbell moving up.
- As the dumbbell passes your hips, drop into a partial squat while pulling the dumbbell to your shoulder.
- Stand up to the lockout position with the dumbbell at your shoulder. Lower with control. Switch arms.
Dumbbell Single Power Clean Form & Visual
Dumbbell Single Power Clean Benefits
- Builds explosive total body power
- Strong unilateral loading pattern
- Develops Olympic lifting skill
- Functional carryover to athletic movement
- Time-efficient compound lift
- Trains hip drive and shoulder catch
Dumbbell Single Power Clean Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Trapezius
- Erector spinae
Dumbbell Single Power Clean Variations & Alternatives
- Dumbbell Power Clean
- Kettlebell Clean
- Barbell Power Clean
- Dumbbell Snatch
