One-Arm Dumbbell Clean

Holding a dumbbell in one hand works that side of the body for balanced gains and is a great option ahead of advancing to the barbell version.

1. Stand with your feet shoulder-width apart. Squat and pick up the dumbbell.

2. Keeping your core braced, your chest up and a natural arch in your back, lift the weight off the ground by driving up through your heels.

3. Once the dumbbell reaches your hips,rise up on tiptoes, shrug your shoulders and pull it higher, leading with your elbow.

4. As the weight reaches shoulder height, squat under it and rotate your elbows so you catch it on the front of your shoulders.




One- Arm Dumbbell Clean And Press

This variation is great for getting your body used to working as a single unit while still building explosive strength and power.




One- Arm Dumbbell Snatch

This is a great alternative to master the complex movement patterns of the main move while still working each slide of your body hard.




Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

Get in touch with our team

For immediate & emergency appointments please contact either our Didsbury or Wilmslow Clinic.
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