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One-Arm Dumbbell Clean and Press
Also written as DB one arm clean and press
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
shoulders, gluteus maximus, hamstrings
Also: trapezius, quadriceps, core
Equipment
dumbbell
Setup
- Stand with the dumbbell on the floor between the feet, or hanging at arm's length.
- Hinge with a flat back and take a firm grip in one hand.
Execution
- 1.Drive with the legs and extend the hips explosively to pull the dumbbell up close to the body.
- 2.Shrug and drop the elbow under to catch the dumbbell at the shoulder.
- 3.Press it overhead to lockout, then lower back to the shoulder and down to the start.
Breathing
Breathe between reps; brace through the pull and press.
Form cues
- Hips drive first, arm finishes.
- Keep the dumbbell close to the body on the way up.
- Catch soft at the shoulder before pressing.
Common mistakes
- Curling the dumbbell up with the arm.
- Letting the dumbbell swing out in front.
- Side-bending away from the working arm during the press.
Safety
- Learn the catch position light before adding load — a heavy dumbbell landing badly on the shoulder is a common way to get hurt.