Dumbbell Single Power Clean

Expert Advice

Focus on a smooth transition from the ground to the racked position, using your legs and hips to drive the movement.

Begin with feet shoulder-width apart and a dumbbell between your feet.
Squat down and grip the dumbbell with one hand.
Explosively extend your hips and knees to lift the dumbbell off the floor.
As the dumbbell rises, shrug your shoulders and pull the dumbbell towards your shoulder, flipping your wrist to catch it.
Stand up straight with the dumbbell in the racked position at your shoulder.
Lower the dumbbell back to the ground and repeat for the desired number of repetitions before switching arms.