Dumbbell Power Clean and Jerk

Description
This exercise involves lifting a dumbbell from the ground to the shoulders in a clean motion, then pushing it overhead in a jerk motion. It is a full-body exercise that targets the shoulders, back, legs, and core.
Muscle Group
Equipment Required
Dumbbell 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 and lower your hips, keeping your back straight and your chest up.
- As you stand up, pull the dumbbells up to your shoulders, keeping your elbows high and your wrists straight.
- Once the dumbbells are at your shoulders, quickly press them overhead, extending your arms fully.
- Lower the dumbbells back to your shoulders, then lower them back down to the starting position.
- Repeat for the desired number of reps.
Dumbbell Power Clean and Jerk Form & Visual
Dumbbell 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 in a variety of settings
Dumbbell Power Clean and Jerk Muscles Worked
- Trapezius
- Rhomboids
- Deltoids
- Biceps
- Triceps
- Forearms
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core muscles
Dumbbell Power Clean and Jerk Variations & Alternatives
- Dumbbell Clean and Press
- Dumbbell Hang Clean and Jerk
- Dumbbell Snatch and Jerk
- Dumbbell Push Press
- Dumbbell Thruster
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