Dumbbell Clean and Jerk
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Dumbbell
Primary muscle group
Gluteus Maximus, Deltoids
Secondary muscle groups
Quadriceps, Hamstrings, Triceps Brachii, Obliques
Movement pattern
Triple Extension to Overhead
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Deliver an Olympic-lift power stimulus to athletes without barbell weightlifting technique.
How it fits the system. An intermediate-level triple extension to overhead entry in the Power section, programmed to develop power. Related work in the library: Tall Snatch and Tall Clean.
Primary muscles
Gluteus Maximus, Deltoids
Secondary muscles
Quadriceps, Hamstrings, Triceps Brachii, Obliques
Movement pattern
Triple Extension to Overhead
Equipment
Dumbbell
Difficulty
Intermediate
How to Perform
- Set the dumbbells between the feet or at the hips.
- Hinge, then extend the hips explosively and pull the dumbbells to the shoulders.
- Dip vertically and drive the dumbbells overhead, splitting or pushing under.
- Lock out, recover, and lower to the shoulders and then the floor.
Coaching Cues
- "Hips finish before the arms."
- "Dumbbells stay tight to the body."
- "Punch to lockout."
Common Mistakes
- Curling the dumbbells up instead of pulling with the hips.
- Pressing out slowly overhead.
Progressions & Regressions
Progressions
Increase load, or progress to the barbell clean and jerk.
Regressions
Dumbbell hang clean, or a dumbbell push press.
When to Use It
When to use
Power development, conditioning complexes and in-season work.
When not to use
Shoulder pain overhead.
Programming
3–5 reps per side, 3–5 sets, moderate load, 90 seconds rest.
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