Single-Arm Dumbbell Clean and Press

The unilateral dumbbell version: hip power, core stabilisation and an overhead press.

• Compound
• Dumbbell
• Advanced

How to do it

• Pull the dumbbell off the floor with your hips
• Catch it at your shoulder
• Press overhead without rotating your trunk

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive pull, catch it at the shoulder and press

Common mistakes

• Rounding your back as you pull
• Pressing with your arm only

Muscles worked

Primary

• Shoulders
• Glutes

Secondary

• Traps
• Quads
• Core / abs

Alternatives

• Barbell Clean and Press
• Kettlebell Push Press