How to do a Single Dumbbell Power Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Dumbbell Power Clean
Target muscles worked
Instructions for Proper Form
Focuses on explosive power and coordination using one dumbbell. It targets the shoulders, back, and legs, improving unilateral strength and balance, essential for sports performance and functional fitness.
- Stand upright your feet hip width apart and your right arm extended at your right side holding a dumbbell. Bend your hips and knees to descend into a quarter squat before exploding upright to pull the dumbbell up to shoulder height. Bend your hips and knees to descend into a quarter squat to catch the dumbbell at shoulder height. Return to the starting position and repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Single Dumbbell Power Clean standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Single Dumbbell Power Clean
1. Dumbbell Squat
94.1 mSCORESWAPPED 33 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Single Dumbbell Power Clean and Jerk
75.3 mSCORESWAPPED 30 TIMESA unilateral, compound movement that challenges coordination, power, and strength throughout the body. This exercise simulates the clean and jerk with a focus on unilateral strength development, enhancing athletic performance and functional mobility.
3. Dumbbell Hang Power Clean
72.9 mSCORESWAPPED 27 TIMESThis exercise targets explosive lifting capabilities, focusing on the traps, shoulders, and legs from the hang position. It enhances power and coordination, with the hang start position emphasizing the second pull phase of the clean.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 26 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 24 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 22 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Air Squats
92.1 mSCORESWAPPED 12 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
8. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 12 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
9. Dumbbell Thruster
62.6 mSCORESWAPPED 12 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
10. Burpee
84.7 mSCORESWAPPED 11 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads