Dumbbell Single Arm Clean And Press

A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength.

Core Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Abs

Secondary

none

Step by step

Stand with a dumbbell on the floor between your feet and squat down to grip it with one hand.
Set a flat back, brace your core, and look straight ahead with the dumbbell hanging between your knees.
Drive through your heels and explode upward, pulling the dumbbell straight up close to your body.
Catch the dumbbell at shoulder height with the elbow tucked under and your knees softly bent.
Stand fully tall, then press the dumbbell straight overhead until your arm reaches full lockout.
Lower the dumbbell back to your shoulder, then to the floor under control before the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.