Skip Nav

How to Do a Dumbbell Power Clean

Boost Your Speed, Power, and Strength With This 1 Exercise

I'm a personal trainer, and I love explosive workouts. Growing up as an athlete, explosive movements were imperative to my soccer and track-and-field training. Explosive movements translate to your overall speed, power, and strength, which is the main reason I do them (they're also great functional movements). Olympic lifting is hands down one of my favourite training modalities, but I do realize that not everyone wants to strength train in this manner and some just need to learn how to do it. If you're the latter, you're in luck. I adapted one of my favourite moves — the power clean — and I swear it will tone every single muscle in your body.


Here's how to do it:

  • Start in a slight squat (close to a 45-degree bend in your knees) with a 10-pound dumbbell in your right hand.
  • Make sure that your back is flat, your weight is shifted back into your heels, and your right arm is extended down, in front of your right shin.
  • From here, drive your right arm straight up leading with your elbow. Simultaneously drive your heels through the ground, doing a slight jump coming into a fully extended position.
  • Next, flip your wrist so that the dumbbell is tight by your right shoulder as you lower into your squat position.
  • Stand up and straighten your right arm overhead. This completes one rep.
  • Do 10 reps on your right arm and repeat with the weight in your left arm.
Image Source: POPSUGAR Photography / Tamara Pridgett
More from POPSUGAR
From Our Partners
Try This 3-Minute Plank Series From a Firefighter
7 Best Yoga Videos For Beginners
EMOM Upper-Body Workout Videos on YouTube
EMOM Lower-Body Workout Videos on YouTube
30-Minute Yoga Flow For Anxiety and Stress From Koya Webb
Live Workouts on POPSUGAR Fitness's Instagram, Week of 10/19
Kelsey Wells's 20-Minute Equipment-Free Upper-Body Workout
Orangetheory At-Home Workout Videos
The Difference Between Muscular Strength and Endurance
The Bachelorette: Watch Dale Moss's Best Workout Videos
Naomi Osaka's Home Strength Exercises
Try Halle Berry's 3-Move Wrist Weight Workout
Latest Health & Fitness