Dumbbell Single Power Clean and Jerk

How to do it

Squeeze your glutes hard as you lock out the dumbbell overhead.

1. 1

   Stand with feet shoulder-width apart, holding a dumbbell between your feet.

2. 2

   Squat down and grip the dumbbell with one hand.

3. 3

   Explosively extend your hips and knees to lift the dumbbell, flipping your wrist to catch it at shoulder level.

4. 4

   Dip slightly at the knees, then extend your legs and press the dumbbell overhead.

5. 5

   Lower the dumbbell back to the ground in a controlled motion.

6. 6

   Repeat for the desired number of repetitions before switching arms.

Common mistakes

• ✕Catching with a soft or bent elbow
• ✕Rounding the spine during the pull
• ✕Swinging the dumbbell away from the torso