Dumbbell Power-Clean & Single Jerk

1. Start with a dumbbell on the floor beside your feet. Stand with your feet shoulder-width apart and squat down to grip the dumbbell with one hand.

2. Perform a clean by explosively extending your hips, knees, and ankles to pull the dumbbell off the floor. Shrug your shoulders and use the momentum to "clean" the dumbbell to your shoulder.

3. As the dumbbell rises, rotate your hand and wrist so you end with your palm facing forward and the dumbbell resting on your shoulder, while quickly moving into a slight squat position to catch the weight.

4. Stand up by straightening your legs to prepare for the jerk part of the lift.

5. Dip your knees slightly and then drive through your legs to propel the dumbbell overhead. As you reach full extension, split your legs into a lunge stance to help you gain stability and catch the weight overhead.

6. Stand up straight, bringing your feet back under your hips with the dumbbell securely locked out overhead.

7. Lower the dumbbell back to your shoulder and then to the floor controlled and safely to complete the repetition.

8. Repeat the movement for the desired number of reps before switching arms.

Ensure you practice good form throughout the movement to prevent injury, and consider starting with lighter weights to master the technique before progressing to heavier loads.

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