Dumbbell Single Power Clean and Jerk

Instructions

1. Stand with feet hip-width apart and a dumbbell on the floor between your feet. Hinge down and grip it with one hand.
2. Explosively extend your hips, knees, and ankles to drive the dumbbell upward, pulling it to shoulder height in a front rack position.
3. Dip slightly at the knees, then drive upward and press the dumbbell overhead until your arm is fully extended.
4. Lower the dumbbell to the shoulder, then to the floor under control.
5. Complete all reps on one side, then switch.