Single dumbbell clean (Dumbbell one-arm clean)

Skill Tree

Muscles

Technique

  1. Stand with your feet shoulder-width apart, with a Dumbbell on the floor between your feet.
  2. Hinge at your hips and bend your knees to grip the dumbbell with one hand, keeping your back straight and chest up.
  3. Explosively drive through your legs and extend your hips to generate upward momentum.
  4. As the dumbbell rises, keep it close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
  5. Briefly stabilize in the rack position before lowering the dumbbell back to the starting position in a controlled manner.

Form tips

  1. Maintain a neutral spine throughout the exercise.

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