Dumbbell Single Arm Power Clean
Single-arm dumbbell power clean from floor — explosive pull to shoulder catch, brutal anti-rotation demand.
Level: Advanced
Primary: Full Body
Secondary: Back - Lower Glutes Quads
Movement: Compound
Tags: Explosive Olympic Lift Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Football Rugby Track and Field
Target muscles
The posterior chain generates the first pull from the floor. The hips drive the second pull. The traps drive the shrug. The quad catches the load. The deltoid racks the dumbbell. The trunk braces violently against the asymmetric load — the unilateral pull tries to rotate the torso continuously.
How to perform
Setup
Stand with one dumbbell on the floor between or just outside the feet, the other arm hanging. Hinge to grip the dumbbell with a neutral grip. Shins close to vertical, hips above knees, chest up.
Execution
Patient first pull off the floor. At the knees, drive the hips through explosively. As the dumbbell launches up, drop slightly under and catch on the front shoulder in a quarter-squat. Stand to lockout. Lower the dumbbell back to the floor under control. Switch sides each set.
Common mistakes
- Yanking off the floor. Patient first pull.
- Catching too deep. Quarter-squat catch.
- Torso rotating. Brace hard.
- Curling. Hip-driven.
- Soft rack. Elbow up.
Progressions and regressions
Regress to the single-arm hang power clean (start at hip level, no floor pull) until the second pull is dialed. To progress, work the full single-arm clean (deeper catch).
Programming notes
Train fresh. 4 sets of 2-3 reps per side with full recovery, two times a week. The anti-rotation demand makes this excellent unilateral power-and-trunk work.
