Dumbbell Single Arm Clean & Jerk

How to perform it

Step-by-step instructions

1. 01Set one dumbbell near the floor, take a stable stance, and brace your trunk before lifting.
2. 02Drive through your legs and clean the dumbbell to the shoulder, receiving it in a secure rack position.
3. 03Stand tall, reset your feet, and make a short vertical dip with your torso upright.
4. 04Drive through your legs and punch the dumbbell overhead as you rebend your knees into the jerk catch.
5. 05Stand fully and stabilize overhead before lowering the dumbbell safely for the next repetition.