Dumbbell Hang Power Clean and Jerk

Dumbbell Hang Power Clean And Jerk

Description

This exercise involves lifting a dumbbell from the ground to the shoulders, then using a quick explosive movement to lift it overhead in a jerk motion. It is a full-body exercise that targets the shoulders, legs, and core.

Muscle Group

Equipment Required

Dumbbell Hang Power Clean and Jerk Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body and your elbows pointed out to the sides.
  4. Once the dumbbells reach shoulder height, quickly rotate your elbows underneath them and press them overhead into a shoulder press.
  5. 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.
  6. 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

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

  • Trapezius
  • Deltoids
  • Biceps
  • Triceps
  • Forearms
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Core muscles

Dumbbell Hang Power Clean and Jerk Variations & Alternatives