How to do a Single Dumbbell Power Clean and Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 17,002
- Popularity Rank
- 1033rd
- Difficulty
- Intermediate
- Quads Strength
- 91 mSCORE 35th
- Equipment Required
Workouts with Single Dumbbell Power Clean and Jerk
Target muscles worked
Instructions for Proper Form
A 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.
- 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 before exploding upright to press the dumbbell overhead. Return to the starting position and repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Single Dumbbell Power Clean and Jerk 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.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps20lbs25lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Single Dumbbell Power Clean and Jerk
1. Dumbbell Hang Power Clean
72.9 mSCORESWAPPED 21 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.
2. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 20 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.
3. Burpee
84.7 mSCORESWAPPED 16 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
4. Dumbbell Thruster
62.6 mSCORESWAPPED 14 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.
5. Single Dumbbell Power Clean
68.4 mSCORESWAPPED 13 TIMESFocuses 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.
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 11 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.
7. Dumbbell Lunge
97.6 mSCORESWAPPED 10 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.
8. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 10 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
9. Double Dumbbell Power Snatch
64.9 mSCORESWAPPED 9 TIMESA compound, full-body exercise that improves power, strength, and coordination. Using two dumbbells increases the challenge for grip and shoulder stability, offering a dynamic movement that benefits explosive strength and athletic performance.
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 9 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.