DB Clean + Thruster - Single Arm Alternating

The single arm alternating dumbbell clean + thruster is a unilateral conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting.

Cues:

• Start in a deadlift position with the dumbbell on the ground in between your feet

• Perform a clean and drive the weight into a locked out position overhead directly from the squat

• Switch hands as you bring the weights down, or switch on the ground if necessary

• Weight should lockout in line with the feet hips and shoulders in a position you could maintain with stable support

Mistakes:

• Rounding of the low back as you bring the weights to the floor each rep

• Failing to lock the weights out in proper alignment

• Failing to stabilize the weight overhead