Dumbbell Clean and Jerk

Body region

• Legs
• Back
• Shoulders
• Glutes
• Arms

Muscles

Main

• Deltoid
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Triceps

Helps

• Trapezius
• Erector Spinae
• Biceps Femoris

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand with a dumbbell in each hand at your thighs, feet hip-width apart.
2. Hinge so the dumbbells hang at knee height with a flat back.
3. Extend the hips and knees explosively, shrug and pull the dumbbells up close to the body, catching them on the shoulders in a quarter squat.
4. Stand tall, dip a few inches and drive up hard with the legs.
5. Use that drive to punch the dumbbells overhead, dropping under them into a split or partial squat with the arms locked.
6. Stand up with the weights overhead, then lower them to the shoulders and to the thighs under control.

Cues

• The dip and drive come from the legs, not the arms.
• Lock out with the biceps near the ears.

Common mistakes

• Pressing with arms alone.
• Arching the lower back overhead.
• Dropping the dumbbells from overhead without control.

Alternatives

• Clean and Jerk
• Dumbbell Clean