Dumbbell Hang Power Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Hamstrings, Triceps Brachii, Quadriceps, Core, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Dumbbell Clean and Jerk
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hang Power Clean and Jerk
- Stand with your feet shoulder-width apart, with a dumbbell in each hand.
- Bend slightly at the knees and hinge at the hips to lower the dumbbells.
- In one smooth movement, lift the dumbbells explosively, bringing them up to shoulder level.
- From here, press the dumbbells overhead while fully extending your legs.
- Lower the dumbbells back to shoulder level and repeat.
Common Mistakes
- Improper grip leading to wrist discomfort.
- Neglecting to engage the core, resulting in back strain.
- Using momentum instead of controlled movements.
Modifications
- Use lighter weights for beginners.
- Perform the movement without weights to practice form.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your body during the lift.
- Ensure to use a full range of motion for optimal benefits.
Dumbbell Hang Power Clean and Jerk Alternatives
Tags
strength
weightlifting
dumbbell
clean and jerk
shoulders
powerlifting
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