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Glutes · Advanced

Dumbbell Single Arm Clean & Jerk

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Single Arm Clean & Jerk demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsShouldersTriceps

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Single Arm Hang Power Clean & JerkRelated variationDumbbell Single Arm Hang Power Clean & Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Back Kick with Overhead PressComparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteAxle Bar Power CleanComparable substituteAxle Bar Continental Clean

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