> ## 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 one-leg clean

> Intermediate · Explosive · Unilateral. Strength

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

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Explosive |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |

## Technique

1. Stand on one leg with a Dumbbell on the floor in front of you.
2. 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.
3. Explosively extend your hips and pull the dumbbell upward.
4. Keep the dumbbell close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
5. Stabilize briefly before lowering the dumbbell back to the starting position in a controlled manner.
6. Perform all reps on one side before switching legs.

## Form tips

* 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.

<Info>
  **Logging:** Weight used on one side. Repetitions done on one side.
</Info>

## Muscles

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258.41,158.15 258.64,157.33 258.25,158.88 257.68,161.86 256.70,163.88 255.66,166.48 255.13,168.07 254.04,171.92 253.49,173.53 252.87,175.00 252.00,176.57 250.96,178.04 249.61,179.57 248.06,180.98 246.35,182.20 244.52,183.22 243.24,183.78 239.06,185.14 237.69,185.68 235.55,186.85 235.25,187.07 235.08,187.30 235.04,187.53 235.12,187.73 235.29,187.83 235.53,187.81 237.70,186.65 238.65,186.23 244.62,184.27 246.55,183.49 247.92,182.77 248.78,182.19 251.51,179.81 252.60,179.07 253.44,178.60 250.67,182.11 249.16,184.42 248.27,186.04 245.33,191.80 242.19,197.24 240.41,200.97 239.95,201.71 239.03,202.75 238.83,203.13 238.79,203.45 238.89,203.75 239.11,203.93 239.39,203.95 239.83,203.68 240.55,202.79 241.24,201.65 243.77,196.83 249.61,186.55 250.58,185.09 251.38,184.01 252.54,182.63 253.46,181.65 249.87,190.51 247.35,197.43 245.09,203.29 244.46,205.37 243.94,207.53 243.89,208.60 243.99,208.87 244.16,209.02 244.44,209.03 244.69,208.87 245.18,207.94 246.56,203.41 250.07,193.43 251.63,189.35 253.40,185.26 252.77,189.50 251.42,200.63 251.23,202.73 251.00,206.83 250.84,207.67 250.52,208.61 250.49,208.94 250.64,209.30 250.79,209.40 250.98,209.42 251.34,209.26 251.62,208.85 251.77,208.30 251.94,206.67 252.44,204.36 252.62,203.23 252.77,201.54 252.93,197.56 253.25,194.52 253.85,190.91 255.10,184.48 255.39,186.80 255.57,189.00 255.84,198.10 255.81,199.84 255.72,201.20 255.53,202.55 255.25,203.93 255.23,204.40 255.33,204.91 255.62,205.16 255.81,205.16 256.00,205.07 256.27,204.68 256.61,203.48 256.83,201.98 256.98,199.97 257.03,197.94 256.94,191.10 256.65,188.16 256.60,186.16 256.43,186.51 257.46,184.35 264.54,172.99 268.52,166.23 270.48,162.58 271.40,160.72 273.11,156.96 274.61,153.12 275.26,151.17 275.84,149.19 276.55,146.28 276.79,144.73 276.84,143.24 276.70,142.01 276.36,140.71 276.18,140.88 275.31,141.31 274.53,143.42 274.01,144.49 273.52,145.31 272.98,146.07 272.40,146.75 271.61,147.52 270.91,148.10 270.64,151.30 270.16,154.17 269.49,156.83 268.23,160.52 267.24,162.92 266.16,165.29 261.34,175.21 257.85,182.56 259.96,177.27 261.97,171.94 263.72,167.09 265.57,161.65 268.16,153.44ZM268.43,142.22 268.42,142.20 268.48,142.32ZM267.78,141.31 267.50,141.62 268.18,140.90ZM371.80,158.15 370.85,153.06 369.86,149.04 368.77,145.36 367.52,141.94 366.26,139.32 365.19,137.58 363.74,135.71 362.24,134.18 361.27,135.52 360.38,136.50 358.89,137.79 358.83,137.56 358.72,138.06 358.53,138.54 357.67,139.79 357.43,140.31 357.32,141.01 357.39,141.83 357.85,143.19 358.62,144.64 359.59,145.91 360.61,146.89 362.04,153.44 364.64,161.65 366.49,167.09 368.23,171.94 370.25,177.27 372.36,182.56 368.86,175.21 364.04,165.29 362.97,162.92 361.98,160.52 360.72,156.83 360.05,154.17 359.56,151.30 359.30,148.10 358.60,147.52 357.80,146.75 357.23,146.07 356.69,145.31 356.20,144.49 355.68,143.42 354.90,141.31 354.03,140.88 353.85,140.71 353.55,141.77 353.40,142.74 353.36,143.80 353.41,144.73 353.86,147.19 354.95,151.17 355.60,153.12 357.09,156.96 358.81,160.72 360.69,164.41 362.70,168.03 365.02,171.93 372.75,184.35 373.77,186.51 373.61,186.16 373.55,188.16 373.26,191.10 373.18,198.35 373.27,200.77 373.44,202.57 373.67,203.85 374.01,204.83 374.30,205.13 374.64,205.14 374.89,204.88 374.98,204.40 374.95,203.93 374.67,202.55 374.49,201.20 374.39,199.84 374.37,198.10 374.64,189.00 374.81,186.80 375.11,184.48 376.35,190.91 376.96,194.52 377.28,197.56 377.44,201.54 377.58,203.23 377.76,204.36 378.26,206.67 378.43,208.30 378.59,208.85 378.87,209.26 379.23,209.42 379.42,209.40 379.56,209.30 379.72,208.94 379.69,208.61 379.37,207.67 379.21,206.83 378.97,202.73 378.79,200.63 377.44,189.50 376.81,185.26 378.58,189.35 380.14,193.43 383.65,203.41 385.02,207.94 385.49,208.84 385.73,209.02 386.01,209.04 386.21,208.90 386.31,208.65 386.29,207.67 385.83,205.67 385.11,203.29 382.85,197.43 380.34,190.51 376.74,181.65 377.67,182.63 378.82,184.01 379.63,185.09 380.59,186.55 386.43,196.83 388.96,201.65 389.66,202.79 390.38,203.68 390.81,203.95 391.09,203.93 391.31,203.75 391.42,203.45 391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Upper trapezius
  * Levator scapulae
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-elevation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />elevation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="One-leg deadlift" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ji.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=57eee4fc6fbced7306224b3fe6a75510" href="/exercises/one-leg-deadlift-e0ji" width="320" height="320" data-path="images/exercises/e0ji.jpg">Intermediate</Card>
  <Card title="Double dumbbell one-leg deadlift" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e13v.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=866920953d3b132b161909af62636b9e" href="/exercises/double-dumbbell-one-leg-deadlift-e13v" width="320" height="320" data-path="images/exercises/e13v.jpg">Intermediate</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Single kettlebell one-leg clean" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jx.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=1c8f6015847d88aab8376a7327959f37" href="/exercises/single-kettlebell-one-leg-clean-e0jx" width="320" height="320" data-path="images/exercises/e0jx.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Single dumbbell clean" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13u.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=dba9177d6be12a6648c7b17e63106912" href="/exercises/single-dumbbell-clean-e13u" width="320" height="320" data-path="images/exercises/e13u.jpg">Intermediate</Card>
    <Card title="Single kettlebell clean" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jy.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=4b61ea5586e73c0dc5a8ebaaaa999267" href="/exercises/single-kettlebell-clean-e0jy" width="320" height="320" data-path="images/exercises/e0jy.jpg">Intermediate</Card>
    <Card title="Power clean" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0h6.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=93fb35a572f081a33066942ec294295f" href="/exercises/power-clean-e0h6" width="320" height="320" data-path="images/exercises/e0h6.jpg">Intermediate</Card>
    <Card title="Power snatch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0k9.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=754b957a81e0b8204b67a2e19188130a" href="/exercises/power-snatch-e0k9" width="320" height="320" data-path="images/exercises/e0k9.jpg">Intermediate</Card>
    <Card title="Snatch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jw.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=10144b9e2e8ce52e933f33641f9edfda" href="/exercises/snatch-e0jw" width="320" height="320" data-path="images/exercises/e0jw.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/single-dumbbell-one-leg-clean-e13t). 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.
</Note>


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