Dumbbell Hang Power Clean and Jerk
Description
The dumbbell hang power clean and jerk is a variant of the hang clean and jerk where the clean is received in a quarter-squat (power) position rather than a full squat. From the hang position, dumbbells are cleaned to the rack in a power position, then jerked overhead.
Muscle Group
Equipment Required
Dumbbell Hang Power Clean and Jerk Instructions
- Stand holding dumbbells at mid-thigh (hang position).
- Hinge slightly. Drive your hips forward explosively.
- Pull the dumbbells up by shrugging and pulling the elbows high.
- Catch the dumbbells at your shoulders in a quarter-squat (power) position.
- Stand up from the power catch.
- Immediately dip your knees and drive the dumbbells overhead (jerk).
- Catch at lockout. Stand tall.
- Lower back to hang. Use moderate weight. Aim for 5 to 8 reps.
Dumbbell Hang Power Clean and Jerk Form & Visual
Dumbbell Hang Power Clean and Jerk Benefits
- Builds explosive power with power position catch
- Less demanding than full squat catch
- Combines clean and jerk with dumbbells
- Excellent CrossFit movement
- Develops bilateral overhead stability
- Time-efficient conditioning
Dumbbell Hang Power Clean and Jerk Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Anterior deltoid
- Triceps brachii
- Core (heavy stabilizer)
