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Dumbbell Single-Arm Clean and Jerk
Unilateral explosive lift combining clean and jerk phases to build full-body power, targeting quads, glutes, shoulders, and triceps for athletic performance and strength.
About Exercise
Equipment
Dumbbells
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Shoulders
8/10Anterior Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus
Triceps
7/10Long Head
Lower Back
6/10Erector Spinae
Traps
5/10Upper Traps
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds • Longer for heavier sets
How to Perform
Stand with feet shoulder-width apart, holding one dumbbell in neutral grip at hang position above knees, free hand at side for balance, chest up and core braced.
- Hinge at hips to initiate pull, keeping dumbbell close to body.
- Explode through hips, knees, and ankles with triple extension, shrug shoulder and pull elbow high.
- Drop into partial squat to catch dumbbell on shoulder in front rack, rotating wrist under.
- Stand fully to stabilize rack position.
- Dip slightly at knees and hips.
- Drive explosively upward to propel dumbbell overhead.
- Drop under into partial squat to lock out arm overhead, then stand tall.
Coaching Tips
Form Cues
- Drive from heels
- Keep bar path close
- Triple extension fully
- Soft catch on shoulder
- Lock out overhead firm
- Neutral spine always
Breathing
Inhale deeply and brace core before clean; exhale forcefully during explosive drive and lockout.
Tempo
1-0-1
Range of Motion
From hang position to full triple extension in clean; partial squat catch to overhead lockout with arm extended, bicep by ear.
Safety
Safety Notes
- Avoid if acute shoulder or lower back injury
- Warm up dynamically for explosiveness
- Start with light weight to master form
- Maintain neutral spine to prevent strain
- Control descent to avoid wrist snap
- Clear space for dynamic movement
Spotting
Spotting not typically needed for single-arm; partner can assist rack or overhead if heavy, or use safeties for floor starts.
Common Mistakes
- Rounding back during hinge
- Swinging dumbbell away from body
- Incomplete lockout overhead
- Harsh drop without control
- Neglecting core brace
- Uneven shoulder shrug
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
- Recent knee surgery
Flexibility Needed
- Adequate hip flexion and extension
- Shoulder overhead mobility to 180 degrees
- Ankle dorsiflexion for squat catch
Build Up First
- Mastery of hip hinge pattern
- Proficiency in overhead pressing
- Basic explosive pulling coordination
Also known as
Single-Arm DB Clean and Jerk, One-Arm Dumbbell Clean and Jerk, DB Single-Arm C&J
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