Dumbbell Power Clean and Jerk
Performing the: A Step-by-Step Tutorial Dumbbell Power Clean and Jerk
- Bend your knees slightly and then explosively extend your hips, knees, and ankles while simultaneously shrugging your shoulders and pulling the dumbbells upwards to your shoulders, this is the power clean part.
- Once the dumbbells reach shoulder height, bend your knees and dip your body downwards slightly, then explosively push upwards with your legs while simultaneously pushing the dumbbells straight up overhead, this is the jerk part.
- Hold the position for a moment with the dumbbells overhead and your arms fully extended.
- Lower the dumbbells back to your shoulders and then down to your thighs, returning to the starting position, this completes one repetition.
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