Single Dumbbell Power Clean and Jerk
The Single Dumbbell Power Clean and Jerk is a dynamic, full-body compound exercise that builds explosive power and coordination. By moving a weight from the floor to overhead in two distinct motions, it targets the glutes, quadriceps, and shoulders while significantly elevating your heart rate.
Because this is a high-demand plyometric movement, your AI coach monitors your HRV and sleep data to determine if your central nervous system is recovered enough for explosive training. If your performance metrics indicate fatigue—such as a drop in lifted weight or increased RPE—the app will auto-regulate your volume to prevent injury. Additionally, it tracks shoulder and lower back load from previous sessions to ensure you aren't overtraining these critical stabilizers.
Form Cues
- Keep your back flat and chest up at the start
- Explode upward through your hips and knees to create momentum
- Keep the dumbbell close to your body like zipping a jacket
- Dip your knees quickly to catch the weight at shoulder height
- Drive forcefully with your legs to punch the weight overhead
- Don't round your lower back during the setup
- Don't pull the weight up using only your bicep
- Don't let the dumbbell swing far out in front of you
- Don't catch the weight with stiff, straight legs
- Don't arch your lower back excessively when pressing overhead
Common Mistakes
- Rounding the spine during the pull
- Muscling the weight up without hip drive
- Landing with feet too wide
- Pressing out slowly instead of jerking
- Failing to engage the core overhead
Muscles Worked
This complex movement primarily recruits the glutes and quadriceps to generate the explosive force needed to elevate the dumbbell from the floor. The anterior deltoids and triceps are heavily engaged to stabilize the catch and drive the weight overhead, while the entire core works to maintain balance and protect the spine throughout the transition.
Primary
Secondary
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