Single Dumbbell Power Clean
10 reps
Dip and explode to pull one dumbbell up to your shoulder.
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QUADS
Single Dumbbell Power Clean
A one-armed power clean using a single dumbbell for a fast, explosive pull to the shoulder. Loading just one side challenges your balance and core while building unilateral power that transfers well to athletics.
How to do it
- 1
Stand with feet hip-width apart, one arm hanging at your side holding a dumbbell.
- 2
Bend your hips and knees into a quarter squat.
- 3
Explode upward, pulling the dumbbell up toward your shoulder.
- 4
Dip back into a quarter squat to catch it at shoulder height.
- 5
Stand tall, lower the dumbbell, and repeat, then switch sides.