Dumbbell Single Arm Power Clean and Jerk
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Traps · Quads · Front delts · Triceps · Side delts · Upper back · Lower back · Forearms · Abs · Calves · Obliques |
| Equipment |  Dumbbell |
| Movement pattern | Hinge |
| Rep range | 5–10 reps (one side at a time) |
4 similar exercises
Representative exercise: Kettlebell Clean and Jerk
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 14.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 5–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierDumbbell Deadlift from DeficitHarderDumbbell Single Leg KAS Glute BridgeHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.