Dumbbell Single Power Clean
Expert Advice
Focus on a smooth transition from the ground to the racked position, using your legs and hips to drive the movement.
How-to-do Steps
- Begin with feet shoulder-width apart and a dumbbell between your feet.
- Squat down and grip the dumbbell with one hand.
- Explosively extend your hips and knees to lift the dumbbell off the floor.
- As the dumbbell rises, shrug your shoulders and pull the dumbbell towards your shoulder, flipping your wrist to catch it.
- Stand up straight with the dumbbell in the racked position at your shoulder.
- Lower the dumbbell back to the ground and repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Single Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads13%
Biceps13%
Forearms13%
Shoulders13%
Calves13%
Glutes13%
Hamstrings13%
Chest13%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Single Power Clean work?
Dumbbell Single Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Single Power Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Single Power Clean suitable for beginners?
Dumbbell Single Power Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
