Dumbbell Single-Arm Power Clean
Overview
- Primary Focus:
- Full body.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.
General Information
Dumbbell Single-Arm Power Clean is a compound exercise that primarily targets the upper legs and also engages the shoulders, back, and glutes. It is an intermediate-level movement that adds unilateral stability and anti-rotation demands compared to bilateral cleans.
This variation is useful when equipment is limited or to address side-to-side imbalances. Expect a strong core challenge to resist twisting while keeping the path close and the catch crisp.
Keep reps low with full resets between attempts to maintain speed and position. Alternate arms set-to-set or rep-to-rep based on programming intent and control.
If coordination is limiting, use hang starts, perform high pulls, or lighten the load and shorten the range while keeping the torso square to the target.
Muscles Worked
- Biceps Femoris
- Primary
- Erector Spinae
- Primary
- Gluteus Maximus
- Primary
- Lower Trapezius
- Primary
- Rectus Femoris
- Primary
- Semimembranosus
- Primary
- Semitendinosus
- Primary
- Vastus Lateralis
- Primary
- Vastus Medialis
- Primary
- Deltoid
- High
- Gastrocnemius (Lateral Head)
- High
- Gastrocnemius (Medial Head)
- High
- Latissimus Dorsi
- High
- Rhomboid Major
- High
- Soleus
- High
- Biceps Brachii
- Medium
- Brachialis
- Medium
- Brachioradialis
- Medium
- External Oblique
- Medium
- Rectus Abdominis
- Medium
- Flexor Carpi Radialis
- Low
- Flexor Carpi Ulnaris
- Low
- Pectoralis Major
- Low
- Serratus Anterior
- Low
- Upper Trapezius
- Low
Instructions
- Stand with feet hip-width, dumbbell centered over the working side. Free arm out for balance, brace, and square the torso to resist rotation.
- Push the floor away to start, keeping the bell close as it passes the knee with balance over midfoot and a neutral spine.
- Extend hips, knees, and ankles hard, then pull under and rotate the elbow through to rack the bell on the shoulder in a power catch above parallel.
- Stand tall to finish while keeping the ribs down and torso square. Lower under control or reset for the next attempt.
- Alternate sides evenly and maintain identical setup and timing to address asymmetries without compensations.
Common Mistakes
Injuries
Dumbbell Single-Arm Power Clean is a medium risk exercise when performed with proper technique.
Main issues include twisting through the torso, swinging the bell forward, and soft catches. Square the hips and shoulders, keep the bell close, and meet it with an active rack to reduce joint stress.
Use moderate loads and clear reps, progress range from the hang if needed, and stop if pain appears. Address unilateral mobility and control before increasing intensity.
Alternative Exercises
Frequently Asked Questions
- Q: Which hand position works best?
Use a neutral or slight pronated grip as comfortable. Keep the wrist neutral and the bell close throughout the path.
- Q: How should I program sides?
Alternate hands each rep or perform all reps on one side, then switch. Keep total volume balanced to manage fatigue and symmetry.
- Q: What if the dumbbell crashes on my shoulder?
Lighten the load, keep the dumbbell close, and pull under faster to meet it with an active rack and higher elbow. Practice hang variations to refine timing.
- Q: Is this good for core training?
Yes. The unilateral load challenges anti-rotation and lateral stability when you keep the torso square and the rib cage stacked.
Overview
- Primary Focus:
- Full body.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.