Dumbbell Power Clean

Single-Arm Dumbbell Power Clean · DB Power Clean

CompoundPull forceHingeIntermediate

Dumbbell Free weightsFunctional

The dumbbell power clean drives a single dumbbell from the floor or hang to the shoulder using explosive hip extension, catching it in a partial squat. The single-load demands extra anti-rotation core work and lets each side train independently, easing the technical barrier of the barbell version. Keep the dumbbell close, extend the hips hard, then rotate the elbow under to receive the bell on the shoulder.

PrimaryGluteus Maximus Biceps Femoris Semitendinosus Semimembranosus Trapezius Deltoid

SecondaryVastus Lateralis Vastus Medialis Erector Spinae Latissimus Dorsi Rectus Abdominis External Oblique

GroupsPosterior ChainGlutesHamstringsTrapeziusShouldersCorePull

Mechanic: Compound
Load type: Weighted
Unilateral: Yes
Utility: Auxiliary

power-cleandumbbellunilateralexplosivepowerfunctional