Single dumbbell one-leg clean

Single dumbbell one-leg clean (Dumbbell one-leg one-arm clean)

Skill Tree

Muscles

Technique

  1. Stand on one leg with a Dumbbell on the floor in front of you.
  2. Hinge at the hips with a slight knee bend and grip the dumbbell with one hand, back straight.
  3. Explosively extend your hip and pull the dumbbell up close to your body.
  4. Rotate your wrist under it to catch it at shoulder height.
  5. Lower it back to the floor, do all reps, then switch sides.

Form tips

  1. Extend your free leg slightly behind you for balance.
  2. Catch the weight softly: don't let it slam onto your shoulder.

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Equipment