How to do the Dumbbell Power Clean and Jerk
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend your knees slightly and hinge at your hips to lower the dumbbells to just above your knees.
- 3Explosively extend your hips and knees to lift the dumbbells up to your shoulders.
- 4As the dumbbells reach shoulder height, quickly dip your body and catch the dumbbells on your shoulders.
- 5Stand up straight and press the dumbbells overhead.
- 6Lower the dumbbells back to your shoulders and then to the starting position.
Muscle group
Olympic
Type
Weights or Machine
Equipment
Dumbbell
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