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
Visualised Target Muscle Groups
Front
Back
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
Exercises in Your Pocket with our Fitness App
