Strength

Dumbbell Clean And Jerk

The Dumbbell Clean and Jerk is a multi-muscle workout boosting strength, power, and coordination. It combines a clean lift from ground to shoulders with an overhead jerk, targeting shoulders, arms, and lower body.
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Dumbbell Clean And Jerk instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, resting them on your thighs.
2
Bend at your knees and hips to lower the weights towards the floor, keeping your chest up and the weights close to your body.
3
Explosively stand up straight, pulling the dumbbells up to your shoulders with a slightly bent elbow.
4
Quickly dip your knees, then push upwards with your legs while quickly pushing the weights overhead until your arms are fully extended.
5
Lower the weights back down to your shoulders and then to your thighs, preparing for the next rep.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, resting them on your thighs.
Bend at your knees and hips to lower the weights towards the floor, keeping your chest up and the weights close to your body.
Explosively stand up straight, pulling the dumbbells up to your shoulders with a slightly bent elbow.
Quickly dip your knees, then push upwards with your legs while quickly pushing the weights overhead until your arms are fully extended.
Lower the weights back down to your shoulders and then to your thighs, preparing for the next rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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