Videos
Instructions
- Stand tall with a dumbbell in each hand at thigh level.
- Explosively dip and extend hips and knees to initiate upward momentum.
- Pull the dumbbells up while shrugging the shoulders and dropping under to catch them in a front-rack position.
- Immediately dip slightly and drive through the legs to press the dumbbells overhead.
- Lock out the arms overhead, stabilize, then lower the dumbbells back to start position.
Technical Tips
- Keep the core braced to protect the lower back.
- Use the hips and legs to drive the weight up, not the arms.
- Catch the dumbbells with elbows high and close to the body.
- Maintain a straight wrist position during the press.
Breathing Tips
- Inhale before the dip phase.
- Hold breath during the clean for core engagement.
- Exhale after stabilizing the dumbbells overhead.
- Inhale during the lowering phase to reset.
Medical restrictions
- Rotator cuff injuries
- Shoulder instability
- Lumbar spine pathologies
- Elbow or wrist joint pain
The Dumbbell Power Clean and Jerk is a high-intensity, full-body exercise designed to improve strength, power, and coordination. It involves rapidly lifting dumbbells from a standing position to a front-rack catch, followed by an overhead press using leg drive. This compound movement trains multiple athletic attributes simultaneously, making it an effective tool for enhancing explosive strength, muscular endurance, and dynamic balance. The use of dumbbells increases the demand for unilateral control and stabilization compared to a barbell, helping to correct muscular imbalances. Ideal for CrossFit, functional training, and strength circuits, the Dumbbell Power Clean and Jerk promotes efficient power transfer from lower to upper body and develops transferable strength for sports and daily movement.
What's the difference between a dumbbell power clean and hang clean?
The dumbbell power clean starts from the floor or low position, using full hip drive, while the hang clean begins from just above the knees, emphasizing mid-range explosive movement.
Can I build strength with dumbbell power cleans and jerks?
Yes, dumbbell power cleans and jerks are excellent for building full-body explosive strength, particularly when performed with progressive overload and proper form.
Do dumbbell power clean and jerks help with fat loss?
This exercise is highly metabolic and effective for fat loss when included in high-intensity workouts due to its large muscle group recruitment and cardiovascular demand.
Is the dumbbell power clean and jerk suitable for beginners?
It's best suited for intermediate to advanced lifters. Beginners should first learn basic dumbbell clean and press techniques before progressing to the full power clean and jerk.