> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Single dumbbell clean
> Intermediate · Explosive · Unilateral. Strength
Also known as: Dumbbell one-arm clean.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Explosive |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |
## Technique
1. Stand with your feet shoulder-width apart, with a Dumbbell on the floor between your feet.
2. Hinge at your hips and bend your knees to grip the dumbbell with one hand, keeping your back straight and chest up.
3. Explosively drive through your legs and extend your hips to generate upward momentum.
4. As the dumbbell rises, keep it close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
5. Briefly stabilize in the rack position before lowering the dumbbell back to the starting position in a controlled manner.
## Form tips
* Maintain a neutral spine throughout the exercise.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Strength
- Hip adductors
- Neck
- Back
- Shoulders
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Upper trapezius
* Levator scapulae
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
## Variations
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/single-dumbbell-clean-e13u). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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