Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Power Clean and Jerk.
An advanced weightlifting movement performed with a single dumbbell, combining a power clean to rack the weight at shoulder level followed by a jerk to drive it overhead. It develops explosive full-body power, coordination, and total-body strength in one fluid sequence.
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The Dumbbell Single Arm Power Clean and Jerk is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.