Dumbbell Single Power Clean And Jerk

Muscles worked

Setup

1. Place a single dumbbell on the floor between your feet, which should be shoulder-width apart.
2. Hinge at the hips and bend your knees to grip the dumbbell with one hand, keeping your back flat and chest up.
3. Extend your non-working arm out to the side to help maintain balance and core tension.
4. Ensure your hips are lower than your shoulders and your weight is centered over your mid-foot.

How to do it

1. Explode upward by driving through your heels and extending your hips, knees, and ankles while pulling the dumbbell vertically close to your body.
2. Shrug your shoulder and quickly rotate your elbow under the weight to 'catch' it at shoulder height in a partial squat, exhaling sharply.
3. Stand tall, then perform a quick 'dip' by bending your knees slightly before driving the dumbbell overhead using the momentum from your legs.
4. Drop into a second partial squat to catch the dumbbell with a locked-out arm, then stand fully upright to complete the rep before lowering the weight with control.

Form checklist

• Keep the dumbbell close to your body's midline throughout the entire movement.
• Maintain a neutral spine and avoid rounding your lower back during the initial pull.
• Ensure your arm is fully locked out and aligned with your ear at the top of the jerk.
• Use your legs to drive the weight up; the jerk is a power movement, not a strict overhead press.

Pro tips

• Focus on the 'triple extension' of the hips, knees, and ankles to generate the power needed to float the weight to your shoulder.
• Think about 'punching' the ceiling during the jerk phase to ensure a fast, stable lockout.
• Engage your core aggressively to prevent the torso from leaning toward the weighted side.

Make it harder

• Transition into a Split Jerk by landing with one foot forward and one foot back for increased stability demands.
• Perform the movement from a 'hang' position (starting with the dumbbell at knee height) to increase the demand on the posterior chain.

Frequently asked

What muscles does the dumbbell single power clean and jerk work?

The dumbbell single power clean and jerk primarily targets the calves, deltoids, erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, forearms, obliques, rotator cuff, and trapezius as secondary muscles.

What equipment do you need for the dumbbell single power clean and jerk?

The dumbbell single power clean and jerk uses dumbbell.

Is the dumbbell single power clean and jerk good for beginners?

The dumbbell single power clean and jerk is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang Snatch Below The KneesAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius