Dumbbell Single Power Clean
Gym Exercise Card
Equipment
The Dumbbell Single Power Clean is a dynamic exercise aimed at developing power and explosiveness. It involves lifting a dumbbell from the floor to a racked position in one swift motion. This exercise enhances coordination, balance, and muscle strength.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Hinge at the hips, lower the dumbbell to the floor, and keep your back straight.
- Explosively extend your hips and knees, while pulling the dumbbell upward.
- Catch the dumbbell at shoulder height in a squat position.
- Stand up tall to complete the movement, then lower the dumbbell back down.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Biceps Brachii Erector Spinae Hamstrings Trapezius Upper Fibers
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