Dumbbell Single Power Clean and Jerk

Expert Advice

Use your hips to generate power for the clean and ensure a stable base before performing the jerk to maximize efficiency and safety.

Stand with feet shoulder-width apart, holding a dumbbell between your feet.
Squat down and grip the dumbbell with one hand.
Explosively extend your hips and knees to lift the dumbbell, flipping your wrist to catch it at shoulder level.
Dip slightly at the knees, then extend your legs and press the dumbbell overhead.
Lower the dumbbell back to the ground in a controlled motion.
Repeat for the desired number of repetitions before switching arms.