Single Arm Dumbbell Clean and Press
Full-body power movement with unilateral focus
Full BodyAdvancedStrengthExplosive
At a glance
| Muscles worked | Primary: Shoulders and legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Explosive |
| Sets & reps | 4 sets × 8-10 each arm |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Dumbbell on ground beside you
- Step 2: Clean dumbbell to shoulder
- Step 3: Press overhead explosively
- Step 4: Lower with control
- Step 5: Switch arms
Equipment
- Dumbbell optional
Coaching tips
Benefits
Full-body power movement with unilateral focus
Common mistakes
Poor hip drive or pressing too early
Make it harder
Increase weight or add reps
Make it easier
Clean only or press only
Breathing
Explosive exhale on clean and press
Build a workout with this exercise
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Speed Bag
Intermediate · 3 sets × 30-60 secondsStanding Water Bottle Swing
Beginner · 3 sets × 12-15 repsSingle Arm Lunge Skiers
Advanced · 3 sets × 10-12 repsBanded Squats Hands Up
Intermediate · 3 sets × 10-12 repsSide to Side Shuffle
Intermediate · 60 secondsIts Time to Stretch
Intermediate · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.