Dumbbell Hang Power Clean and Jerk
Dumbbell Hang Power Clean and Jerk Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body and your elbows pointed out to the sides.
- Once the dumbbells reach shoulder height, quickly rotate your elbows underneath them and press them overhead into a shoulder press.
- Lower the dumbbells back down to your shoulders, then rotate your elbows back out to the sides and lower the dumbbells back down to your starting position.
- Repeat for the desired number of reps, then switch sides and repeat with the other arm.
Dumbbell Hang Power Clean and Jerk Form & Visual
Dumbbell Hang Power Clean and Jerk Benefits
- Increases overall strength and power in the upper body, lower body, and core
- Improves coordination and balance
- Targets multiple muscle groups including the shoulders, back, legs, and glutes
- Can be modified for different fitness levels and goals
- Provides a cardiovascular workout and can help burn calories
- Can be done with minimal equipment and space
Dumbbell Hang Power Clean and Jerk Muscles Worked
- Core muscles