Videos
Instructions
- Stand upright holding a dumbbell between your legs with one arm, feet shoulder-width apart.
- Bend slightly at the hips and knees to reach the hang position.
- Explosively extend hips and pull the dumbbell to your shoulder in a clean motion.
- Catch the dumbbell at shoulder height with a slight dip under it.
- Perform a small dip, then drive through the legs to jerk the dumbbell overhead.
- Lock out the elbow fully, then lower the dumbbell with control.
Technical Tips
- Keep your core braced throughout the movement for stability.
- Drive with your hips during the clean phase, not just your arm.
- Ensure full extension before pulling the dumbbell upward.
- Use a neutral grip and maintain wrist alignment during the catch and jerk.
Breathing Tips
- Inhale before initiating the movement.
- Hold your breath during the explosive pull and exhale after the catch.
- Inhale before the jerk and exhale fully once the dumbbell is locked overhead.
Medical restrictions
- Shoulder instability or impingement
- Lower back injuries or herniations
- Wrist or elbow tendinopathies
- Knee joint issues
The Single Arm Dumbbell Hang Clean and Jerk is a powerful compound exercise that combines explosive lower-body drive with upper-body strength and coordination. Starting from a hang position, the athlete performs a rapid hip extension to clean the dumbbell to the shoulder, followed by a leg-assisted press to drive the weight overhead. This unilateral movement is ideal for improving balance, power development, and correcting muscular imbalances. It engages a wide range of muscles and is frequently used in functional training, CrossFit, and athletic conditioning programs. Performing the movement one arm at a time also activates the core to a higher degree, improving rotational stability and overall functional strength.
What muscles do I work with the single arm dumbbell hang clean and jerk?
This exercise primarily works the quadriceps, glutes, shoulders, and traps, while also engaging the core, forearms, and upper back for stabilization and power transfer.
Is the single arm dumbbell hang clean and jerk good for beginners?
While it can be performed by intermediates, beginners should first learn proper clean and press mechanics with lighter weights before progressing to this dynamic movement.
Can I do the single arm dumbbell hang clean and jerk every day?
It is not recommended daily due to its intensity. Aim for 2–3 times per week with adequate recovery to maximize results and avoid overtraining.
Why should I use one arm at a time in this lift?
Unilateral training improves muscular balance, enhances core activation, and identifies strength imbalances between sides, contributing to better overall functional fitness.