Dumbbell Single Power Clean Weightlifting Max

1. Stand over a dumbbell with feet hip-width apart, then hinge down and grip it with one hand, palm facing your body.
2. Set a flat back, chest up, with the dumbbell hanging between your shins.
3. Drive hard through the floor, extending hips, knees, and ankles in one explosive triple extension.
4. As the hips snap, shrug the working shoulder and pull the dumbbell close to your body, elbow rising high.
5. Drop under the bell slightly and whip the elbow through, catching the dumbbell at your shoulder in a quarter squat.
6. Stand fully upright with the dumbbell racked on the shoulder and your torso square, not tilted.
7. Lower the dumbbell back to the hang and then the floor with control, exhaling on the drive and inhaling as you reset; finish the set, then switch arms.

Common Mistakes

• Curling the dumbbell up: pulling with the biceps instead of driving with the hips defeats the exercise; the legs launch the weight, the arm only guides it.
• Letting the bell swing away: an arcing path away from the body yanks the shoulder and lower back; keep the dumbbell brushing close on the way up.
• Catching with a soft trunk: twisting or side-bending as the bell lands loads the spine unevenly; brace hard and catch square.
• No leg re: bend at the catch: receiving the bell with straight legs sends the impact into the elbow and shoulder; dip into a quarter squat to absorb it.