Videos
Instructions
- Stand upright holding a dumbbell in each hand at your sides.
- Hinge at the hips, lowering the dumbbells to just above the knees.
- Explosively extend hips and knees to drive the dumbbells upward.
- Catch the dumbbells in a front-rack position while dropping into a quarter squat.
- Stand fully, then dip slightly and drive up to push the dumbbells overhead into a locked-out position.
- Lower the dumbbells back to the sides with control and repeat.
Technical Tips
- Maintain a neutral spine throughout the lift.
- Keep elbows high during the catch phase.
- Use leg drive during the jerk phase for overhead stability.
- Ensure full hip extension before initiating the jerk.
Breathing Tips
- Inhale before the initial pull.
- Hold breath during the explosive clean for core stability.
- Exhale once the dumbbells are stabilized overhead.
- Inhale as you reset for the next repetition.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries
- Knee joint disorders
- Wrist or elbow injuries
The Dumbbell Hang Clean and Jerk is a dynamic compound exercise that builds explosive strength, coordination, and full-body power. Originating from Olympic weightlifting, this variation uses dumbbells for increased range of motion, unilateral balance, and accessibility. The exercise begins from a hang position—just above the knees—and incorporates a powerful hip extension to clean the dumbbells to the shoulders, followed by a jerk to press them overhead. This movement is ideal for athletes seeking to enhance power output, stability, and muscular endurance. It challenges both the upper and lower body while developing athletic movement patterns. Incorporating the Dumbbell Hang Clean and Jerk into your training routine can significantly improve functional performance, core strength, and conditioning.
What muscles do dumbbell hang clean and jerks work?
Dumbbell hang clean and jerks target the quadriceps, glutes, and shoulders as primary movers, while also engaging the hamstrings, core, and triceps for stabilization and support.
Is the dumbbell hang clean and jerk good for conditioning?
Yes, the dumbbell hang clean and jerk is excellent for conditioning, combining explosive strength with cardiovascular demand, making it ideal for metabolic training and athletic performance.
Can I do dumbbell hang clean and jerks at home?
Absolutely. As long as you have a pair of dumbbells and enough space, you can safely perform dumbbell hang clean and jerks at home for a full-body workout.
Should I use heavy or light dumbbells for clean and jerks?
Start with light to moderate dumbbells to master form and control. As technique improves, progressively increase weight for strength and power development.