Single arm dumbbell clean & jerk breakdown

The single arm dumbbell clean & jerk is a highly effective functional exercise that builds explosive power, total-body strength, coordination, and core stability. Performing the movement with one arm increases unilateral control and anti-rotational demands, making it extremely valuable for athletic performance and real-life movement.

Starting position

• Stand with feet hip-width or slightly wider

• Place the dumbbell on the floor between your feet

• Keep your spine neutral and chest open

• Push the hips back, bend the knees

• Eyes looking forward or slightly ahead

The clean (Floor to shoulder)

• Grip the dumbbell firmly with one hand

• Drive through the heels and extend hips and knees explosively

• Pull the dumbbell close to the body

• As the weight rises, rotate the elbow under the dumbbell

• Catch the dumbbell in the front rack position at shoulder level

• Wrist neutral, elbow slightly forward

Stabilization

• Pause briefly at the shoulder

• Brace your core

• Keep ribs down and spine stacked

• Feet stay planted and balanced

The dip

• Perform a short, controlled dip by bending knees slightly

• Torso remains upright

• Heels stay on the ground

The jerk (overhead drive)

• Explosively extend the hips, knees, and ankles

• Transfer power upward into the dumbbell

• Press the dumbbell overhead to full lockout

• Biceps close to the ear

• Shoulder active and stable

Overhead control

• Fully extend the arm overhead

• Core tight, glutes engaged

• Head neutral, eyes forward

The descent

• Lower the dumbbell back to the shoulder with control

• Guide it down safely to the floor or reset for the next repetition

KEY COACHING CUES

• Power comes from the legs and hips, not the arm

• Keep the dumbbell close to the body

• Stay tall during the jerk

• Avoid excessive lower-back arching

• Move smoothly and explosively

COMMON MISTAKES

• Curling the dumbbell instead of using hip drive

• Letting the dumbbell drift away from the body

• Pressing instead of jerking

• Losing core tension or balance

BENEFITS

• Builds explosive power

• Improves unilateral strength and coordination

• Enhances core stability and shoulder control

• Transfers directly to athletic and everyday movements

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