Single dumbbell one-leg clean

Also known as: Dumbbell one-leg one-arm clean.

Technique

Stand on one leg with a Dumbbell on the floor in front of you.
Hinge at your hips and slightly bend your knee to reach down and grip the dumbbell with one hand, keeping your back straight and chest up.
Explosively extend your hips and pull the dumbbell upward.
Keep the dumbbell close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
Stabilize briefly before lowering the dumbbell back to the starting position in a controlled manner.
Perform all reps on one side before switching legs.

Keep your non-working leg extended slightly behind you for better balance.
Move the weight in a straight path close to your body to reduce unnecessary swinging.
Engage your core and focus on stability to avoid wobbling.
Land softly in the rack position, preventing the weight from slamming into your shoulder.
Keep your wrist neutral and avoid bending it backward under the weight.
Maintain a controlled descent to avoid losing balance.