Floor to overhead with one dumbbell and full-body explosiveness.
The jerk is two moves: a leg drive then a fast dip under. Don't try to muscle it up with your arm alone.
The Single Dumbbell Power Clean and Jerk is a Quads-first movement, with Shoulders, Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Single Dumbbell Power Clean and Jerk primarily works the Quads with Shoulders, Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
