Dumbbell Power Clean and Jerk

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

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Bend your knees and lower your hips, keeping your back straight and your chest up.
  3. As you stand up, pull the dumbbells up to your shoulders, keeping your elbows high and your wrists straight.
  4. Once the dumbbells are at your shoulders, quickly press them overhead, extending your arms fully.
  5. Lower the dumbbells back to your shoulders, then lower them back down to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Power Clean and Jerk Form & Visual

Dumbbell Power Clean and Jerk

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