# Dumbbell Clean and Jerk

URL: https://heatsy.app/ex/dumbbell-clean-and-jerk

Also known as: DB Clean and Jerk, Dumbbell Clean & 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](https://heatsy.app/ex/clean-and-jerk)
- [Dumbbell Clean](https://heatsy.app/ex/dumbbell-clean)