Cleans are an excellent exercise for developing all over body strength and power, throw into the mix a unilateral movement though and you have now increased the intensity and workload for the CNS to deal with.
Before you perform this exercise make sure your barbell clean is up to scratch, this version is a lot harder.
Perform them one arm at a time, starting with the dumbbell in front of your ‘working side’ foot (i.e. if you using your right arm start with the dumbbell in front of you right foot).
Drive with the legs, extending the knees and hips and using the momentum created, bring the dumbbell up to shoulder height. This is where you will differ from a normal clean. Rotate your shoulder so your elbow is directly under your wrist and finish with a ‘hammer’ grip (palms neutral). One end of the dumbbell will be virtually resting on your shoulder – the other pointing out away from you.
From here perform a slight knee dip and then drive the dumbbell up until your arm is fully extended.
Slowly lower the dumbbell back to the shoulder and lower to waist height before deadlifting it back to the floor.
Repeat on the other side.
Start with considerably less weight than you would using a bar and increase slowly.