Dumbbell Single Power Clean
One dumbbell pulled from the floor to the shoulder with one hand and caught in a quarter squat; the trunk resists the twist of the single load.
How to do it
Setup
One dumbbell on the floor between the feet, hips back, back flat, free arm out to the side.
Steps
- Drive up with the legs and hips, the bell close to the body.
- Pull the elbow high and turn the bell onto the shoulder in a quarter squat.
- Stand tall, lower the bell to the floor, and switch hands after the set.
Common mistakes
Twisting the trunk toward the bell: the shoulders stay square to the front. Curling it up: the hips throw it, the arm steers. Bell crashing onto the shoulder: meet it with a soft knee dip.
Breathing
Breath at the floor, exhale after the catch.
