Single-Arm Dumbbell Clean and Jerk

Glutes, Hamstrings, Quads, Shoulders, Triceps, TrapsDumbbell

A full-body compound exercise that cleans a dumbbell to the shoulder and jerks it overhead. Builds conditioning, explosive drive, and total-body coordination.

How to do it

1Set your feet shoulder-width apart, hinge with a flat back, and grip the dumbbell off the floor with one hand.

2Explosively pop your hips to clean the dumbbell to shoulder height, dipping slightly as you catch it.

3Stand up tall with the weight racked at your shoulder.

4Perform a quick dip and drive up with your legs to launch the dumbbell overhead.

5Lock your arm straight overhead and fully extend your knees.

Common mistakes

Trying to press the weight using only arm strength without leg drive.

Hyper-arching your lower back when catching the dumbbell overhead.

Dropping the dumbbell back down without absorbing the landing with your legs.

Breathing

Inhale before the clean and before the jerk; exhale on each explosive thrust.

Make it harder or easier

To make it easier, start your reps right from the shoulder position.

To make it harder, step up the weight or accelerate your rep pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.