Dumbbell Hang Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Brachialis, Triceps, Brachioradialis, Quadriceps, Core, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Dumbbell Clean and Jerk
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hang Clean and Jerk
- Stand with feet hip-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lower the dumbbells to the floor.
- Swing the dumbbells between your legs and drive through your heels to explode upward.
- As you stand up, rotate your wrists and lift the dumbbells to shoulder level.
- Transition into a press by pushing the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder level and repeat the movement.
Common Mistakes
- Not engaging the core during the lift.
- Bending the back instead of bending at the hips and knees.
- Rushing the movement without proper form.
Modifications
- Perform the exercise with a lighter weight.
- Use a support (like a wall) to help maintain balance.
Tips
- Keep your back straight throughout the movement to avoid injury.
- Use your legs to drive up the weight, not just your arms.
- Ensure a smooth transition between the clean and jerk phases.
Dumbbell Hang Clean and Jerk Alternatives
Tags
weightlifting
strength
shoulders
triceps
quads
high intensity
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