Dumbbell Power Clean and Jerk
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip.
- 2 Hinge at your hips and slightly bend your knees, letting the dumbbells hang just below your knees.
- 3 Explosively extend your hips and knees, pulling the dumbbells upward to shoulder height.
- 4 Catch the dumbbells at your shoulders in a front rack position with your elbows pointing forward.
- 5 Perform a slight dip by bending your knees, then explosively drive through your legs as you press the dumbbells overhead until your arms are fully extended.
- 6 Lower the dumbbells back to your shoulders, then hinge at your hips and bend your knees to return the dumbbells to the starting position.
