Dumbbell Power Clean and Jerk
Muscle Groups: Glutes, Shoulders, Quads, Traps
Dumbbell Power Clean and Jerk focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Power Clean and Jerk with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Bend your knees slightly and hinge at your hips, lowering the dumbbells towards the ground while keeping your back flat.
- 3
Explosively extend your legs and hips, pulling the dumbbells up to shoulder height, then drop into a slight squat to catch them.
- 4
From the squat position, press the dumbbells overhead until your arms are fully extended, then lower them back to your shoulders.
Tips for Success
These tips will help you perform Dumbbell Power Clean and Jerk safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid injury.
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Do not lift with your arms; use your legs and hips to generate power.
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Ensure the dumbbells come to shoulder height before pressing overhead for better stability.
Secondary Muscles
While Dumbbell Power Clean and Jerk primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Power Clean and Jerk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Power Clean and Jerk, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
