Dumbbell Clean & Jerk
Advanced
Two-part dumbbell movement cleaning to the shoulders then jerking overhead for a full-body power exercise.
Muscle Groups
glutesquadricepscorehamstringsshoulderstriceps
Equipment
dumbbells
Coaching Cues
- 1Clean to a solid front rack before initiating the jerk
- 2Dip and drive with your legs to get the dumbbells overhead
- 3Lock out your arms and stabilize before lowering
Standards
- 1Clean the dumbbells to the front rack position first
- 2Jerk or press the dumbbells to full lockout overhead
- 3Full hip and knee extension with arms locked at the finish
Scaling Options
- •Lighter dumbbells
- •Dumbbell clean + separate push press