Hang Dumbbell Clean and Jerk
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Clean · Standing
- Tracks
- Weight & Reps
Works
Full Body Shoulders Quadriceps Glutes Hamstrings Traps Forearms Back
How to do it
- Stand with feet hip-width apart holding dumbbells at your sides.
- Hinge at the hips and bend the knees slightly to lower the dumbbells to just above knee level.
- Explosively extend your hips and knees to shrug the dumbbells up.
- Pull your body under the dumbbells and catch them at shoulder height.
- Dip slightly and drive the dumbbells straight overhead until arms lock.
- Stand fully upright with the weights stable above your head.
Common mistakes
- Swinging the dumbbells out away from the torso.
- Pressing the weight up slowly instead of jerking it.
- Failing to lock elbows out completely at the top.
- Leaning too far forward during the catch phase.
Safety
Ensure wrists remain straight to avoid strain when catching the weight.
Do not attempt heavy loads without mastering the dip and drive mechanics.
Tips
- Keep the dumbbells close to your body during the pull.
- Drop your hips quickly to get under the weight.
- Punch your hands up aggressively rather than just pushing.
Details
- Base movement
- Clean
- Combined with
- Jerk
- Load position
- Overhead
- Arms
- Both
- Legs
- Both
- Body position
- Standing
