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
