Dumbbell Power Clean and Jerk
Description
The dumbbell power clean and jerk combines a power clean (pulling dumbbells from the floor to the front rack) with a jerk (driving them overhead with leg drive) in one continuous movement. It is a full-body explosive exercise used in CrossFit and athletic training.
Muscle Group
Equipment Required
Dumbbell Power Clean and Jerk Instructions
- Stand with dumbbells on the floor between your feet, feet hip-width apart.
- Squat down and grip both dumbbells.
- Drive through your legs to lift the dumbbells. As they rise, explosively extend your hips.
- Pull the dumbbells up and rotate your wrists to catch them at the shoulders in a quarter-squat.
- Stand up from the quarter-squat with the dumbbells in the front rack.
- Immediately dip and drive the dumbbells overhead in a jerk motion.
- Lock out overhead. Lower back to the floor.
- Use moderate weight. Aim for 5 to 8 reps.
Dumbbell Power Clean and Jerk Form & Visual
Dumbbell Power Clean and Jerk Benefits
- Full-body explosive power exercise
- Combines clean and jerk in one movement
- Excellent CrossFit conditioning exercise
- Builds total-body strength
- Develops timing and coordination
- Time-efficient
Dumbbell Power Clean and Jerk Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Anterior deltoid
- Triceps brachii
- Core (heavy stabilizer)
- Trapezius
Dumbbell Power Clean and Jerk Variations & Alternatives
- Dumbbell Clean and Press
- Dumbbell Power Clean
- Dumbbell Push Jerk
- KB Clean and Jerk
- Single-Arm DB Clean and Jerk
