Dumbbell Power Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Core, Back, Legs
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 5.8
- Alternate Names
- Clean and Jerk
How to: Dumbbell Power Clean and Jerk
- Start with a dumbbell in each hand at shoulder height.
- Bend your knees slightly and push your hips back.
- In one explosive motion, extend your hips and knees to lift the dumbbells.
- As you stand tall, press the dumbbells overhead.
- Lower the dumbbells back to shoulder height and repeat.
Common Mistakes
- Rounding the back during the lift.
- Using excessive momentum instead of muscle engagement.
- Not fully extending the arms above the head.
Modifications
- Use lighter weights or perform the exercise without weights to begin.
- Split the motion into two parts to master each segment.
Tips
- Use a weight that allows you to maintain form throughout the lift.
- Ensure your back remains straight during the lift to avoid injury.
- Breathe out forcefully when you drive the weight above your head.
Dumbbell Power Clean and Jerk Alternatives
Tags
strength
weightlifting
clean and jerk
shoulders
advanced
explosive