Exercise guide
Dumbbell Single Power Clean
- Intermediate
- Compound
- Rep-based
- Legs
The Dumbbell Single Power Clean is an explosive unilateral movement that builds total-body power and coordination by transitioning a weight from the floor to the shoulder. It primarily targets the posterior chain and core while developing the 'triple extension' mechanics essential for athletic performance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a single dumbbell on the floor between your feet, with your feet slightly wider than shoulder-width apart.
- Hinge at the hips and bend your knees to reach down, gripping the dumbbell with one hand using an overhand grip.
- Keep your chest up, back flat, and shoulders slightly ahead of the dumbbell.
- Extend your non-working arm out to the side or keep it clear of your body to help maintain balance.
How to do it
- Drive explosively through your heels and snap your hips forward to pull the dumbbell vertically, keeping it as close to your body as possible.
- As the dumbbell reaches chest height, shrug your shoulder and quickly rotate your elbow underneath the weight to 'catch' it.
- Catch the dumbbell at shoulder height in a front-rack position, slightly bending your knees to absorb the force.
- Exhale sharply during the explosive upward phase and inhale as you carefully lower the weight back to the floor.
- Complete all reps on one side before switching to the other.
Form checklist
- Keep the dumbbell close to your body throughout the pull, as if zipping up a jacket.
- Ensure your back remains flat and neutral, especially during the initial pull from the floor.
- Focus on generating power from the hips and legs rather than 'muscling' the weight up with your arm.
- Maintain a tight core to prevent the torso from rotating toward the weighted side.
Pro tips
- Focus on 'triple extension'—the simultaneous extension of the ankles, knees, and hips—to maximize power output.
- Think about 'punching' your elbow forward and under the dumbbell during the catch to ensure a stable rack position.
Make it harder
- Increase the weight of the dumbbell while maintaining the same explosive speed.
- Perform a 'Hang Power Clean' by starting with the dumbbell at knee height to increase the demand on the hamstrings and glutes.
Frequently asked
- What muscles does the dumbbell single power clean work?
- The dumbbell single power clean primarily targets the adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, and trapezius, and also works the biceps, deltoids, and forearms as secondary muscles.
- What equipment do you need for the dumbbell single power clean?
- The dumbbell single power clean uses dumbbell.
- Is the dumbbell single power clean good for beginners?
- The dumbbell single power clean is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Power SnatchAdvanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
- Barbell Power Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
- Barbell Frog Stance DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Power Clean From BlocksAdvanced · adductors, calves, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius