Dumbbell Clean And Jerk What You Should Know

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This article will cover the Dumbbell Clean And Jerk. We will include details on how to perform the movement with video examples. Also the benefits to this including this lift into your training routine. And the different muscles used for this lift.

The Clean and Jerk is an advanced strength training lift. It will help you to create overall body strength.

This type of training is shown to help when training for strength or athletic performance.

The hang has multiple different starting positions that you can use.

The commonly used Hang positions are the floor, below the knee, knee, Lower Thigh, High Hang (Upper Thigh). You can use any of these starting positions for performing this exercise.

It is most common for people to use a lower thigh or High Hang when using a single dumbbell. Or the floor hang position when using two dumbbells

The Clean And Jerk is an advanced lift. It should be used by people with a solid weight training background and high level of physical fitness.

If you are new to this lift, you should start with a low weight until you have perfected your technique.

Make sure to select a weight that you can control comfortably to help lower the chance of injury.

Video How to Perform the Two-Hand Dumbbell Clean and Jerk

Video How to Perform the One-Hand Dumbbell Clean and Jerk

How to Perform the Dumbbell Clean and Jerk

We will cover how to perform the movement with two arms.

• Grab a dumbbell with your hands and hold them using a neutral grip.
• Place your feet shoulder width apart.
• Flex at your hips and knees and push your hips back and lower the weight to the floor.
• You are now in the starting position to perform the Clean portion of this exercise.
• Extend at your hips, knees, and ankles jumping up and raising the shoulders. Keep your arms straight and maintain a neutral grip until you have reached full extension.
• Receive the weight by bending at your knees and hips moving into a squat position. Bend your arms with the elbow pointing forward and guide the weight to your shoulders.
• Move into the standing position by extending your hips and knees.
• You are now in the starting position to perform the Jerk portion of this lift.
• Keeping your torso upright bend at the knees and dip your body.
• Explosively drive through your heels reversing direction to create momentum as you push the weight off of your shoulder. Use the momentum to help you press the weight off your shoulder extend and lockout your arms overhead.
• Bend your knees slightly while receiving the weight to your shoulder. Return the weight to the starting position.
• Repeat for the desired number of repetitions.

Benefits of the Dumbbell Clean And Jerk

This exercise works a large number of muscles in your body. Making it a high-calorie-burning exercise.

Using this exercise will help you to increase your strength, size, and muscular endurance.

It will also help you to develop coordination, speed, and agility.

Olympic lifting is shown to increase your level of physical fitness. It also has a high carryover to help with increasing a person's athletic ability.

Olympic lifting is shown to preserve the joints and strengthen the ligaments.

Dumbell Clean and Jerk Muscles Used

• Primary Muscles

• Shoulders
• Quadriceps

• Secondary Muscles

• Triceps
• Biceps
• Forearms
• Hamstrings
• Back
• Abdominals