Videos
Instructions
- Start with a dumbbell between your feet, feet shoulder-width apart.
- Hinge at the hips and grasp the dumbbell with one hand.
- Explosively extend hips, knees, and ankles to pull the dumbbell upward.
- Catch the dumbbell in a front rack position on the shoulder while dropping into a squat.
- Stand up from the squat position.
- Dip slightly and drive the dumbbell overhead using leg power.
- Lock out the arm with the dumbbell overhead, then bring it back down with control.
Technical Tips
- Keep your core tight throughout the lift.
- Use your legs and hips to drive the movement, not just your arm.
- Avoid overextending the lower back during the overhead phase.
- Ensure the dumbbell stays close to your body during the clean phase.
Breathing Tips
- Inhale before initiating the clean.
- Exhale forcefully during the drive upward.
- Inhale during the catch and squat recovery.
- Exhale during the final jerk phase overhead.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries
- Wrist or elbow joint issues
- Uncontrolled hypertension
The Dumbbell Clean and Jerk is a dynamic, full-body exercise that combines explosive power, coordination, and strength. This movement involves lifting a dumbbell from the ground to the shoulder in a 'clean' motion, followed by an overhead press or 'jerk'. It is commonly used in functional training and CrossFit for developing power output, athletic conditioning, and muscle endurance. The unilateral nature of the exercise challenges balance and engages stabilizing muscles more intensely than barbell counterparts. It also enhances motor control, making it ideal for improving overall athletic performance. Whether performed for strength development or metabolic conditioning, the dumbbell clean and jerk delivers high transferability to sports and real-life functional tasks.
What muscles does the dumbbell clean and jerk work?
The dumbbell clean and jerk targets multiple muscle groups including shoulders, quadriceps, glutes, and back, making it a highly effective full-body exercise.
Can beginners do the dumbbell clean and jerk?
While the dumbbell clean and jerk is an advanced movement, beginners can start with modified versions or focus on learning the clean and jerk components separately.
Is the dumbbell clean and jerk good for fat loss?
Yes, the dumbbell clean and jerk is excellent for fat loss as it combines strength and cardiovascular training in one high-intensity, compound movement.
How often should I include dumbbell clean and jerks in my workout?
You can include the dumbbell clean and jerk 1–2 times per week depending on your training goals, ensuring proper recovery between sessions.