Dumbbell Hang Clean and Jerk
Master the explosive Dumbbell Hang Clean and Jerk. Lift the dumbbell from a hang to your shoulder, then powerfully drive it overhead.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Hang Clean and Jerk
Description
An explosive weightlifting exercise that works on multiple muscle groups. It consists of lifting a dumbbell from the hang position to the shoulder (clean), and then pushing it overhead (jerk).
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How to do Dumbbell Hang Clean and Jerk
- 01Setup
Stand with feet hip-width apart, holding a dumbbell in one hand with an overhand grip, arm extended towards the floor. Hinge at your hips with a slight knee bend, keeping your chest up and the dumbbell hanging just above your knees.
- 02Setup
Engage your core and maintain a neutral spine. Your non-working arm can be extended out for balance or held close to your body.
- 03
Explosively extend your hips and knees, shrugging your shoulder to pull the dumbbell vertically. As the dumbbell rises, quickly rotate your wrist and elbow under it, catching it in a front rack position on your shoulder.
- 04
From the rack position, slightly bend your knees (dip), then immediately drive through your heels, extending your legs and pressing the dumbbell directly overhead.
- 05
Fully extend your arm and lock out your elbow with the dumbbell directly over your shoulder, hip, and ankle. Control the descent by reversing the movement, first bringing the dumbbell back to the shoulder, then lowering it to the hang position.
Tips
- Focus on the "triple extension" during the clean: simultaneously extend your ankles, knees, and hips powerfully to generate maximum upward momentum for the dumbbell.
- Ensure a smooth transition from the clean to the jerk; use the momentum from the clean to help set up for the dip and drive of the jerk.
- For the jerk, think of "punching the ceiling" with the dumbbell, driving it straight up and slightly back, rather than pressing it forward.
- Maintain a tight core throughout the entire movement, especially during the overhead lockout, to protect your spine and provide a stable base.
Common mistakes
- Pulling with arms during the clean: Many people try to arm-curl the dumbbell up; instead, use your powerful hip drive to propel the dumbbell upwards, allowing your arm to guide it.
- Not fully extending hips in the clean: Failing to achieve full hip extension limits power transfer; ensure a strong, explosive hip thrust to get the most out of the movement.
- Pressing the jerk instead of driving: Using a slow press instead of an explosive leg drive for the jerk reduces efficiency and places undue stress on the shoulders; utilize a quick dip and powerful leg drive to elevate the dumbbell.
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Get Ellim — FreeQuestions
Is Dumbbell Hang Clean and Jerk good for beginners?
Dumbbell Hang Clean and Jerk is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Hang Clean and Jerk?
You need Dumbbell to perform Dumbbell Hang Clean and Jerk. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Hang Clean and Jerk?
Focus on the "triple extension" during the clean: simultaneously extend your ankles, knees, and hips powerfully to generate maximum upward momentum for the dumbbell. Ensure a smooth transition from the clean to the jerk; use the momentum from the clean to help set up for the dip and drive of the jerk. For the jerk, think of "punching the ceiling" with the dumbbell, driving it straight up and slightly back, rather than pressing it forward. Maintain a tight core throughout the entire movement, especially during the overhead lockout, to protect your spine and provide a stable base.
What are common mistakes when doing Dumbbell Hang Clean and Jerk?
Pulling with arms during the clean: Many people try to arm-curl the dumbbell up; instead, use your powerful hip drive to propel the dumbbell upwards, allowing your arm to guide it. Not fully extending hips in the clean: Failing to achieve full hip extension limits power transfer; ensure a strong, explosive hip thrust to get the most out of the movement. Pressing the jerk instead of driving: Using a slow press instead of an explosive leg drive for the jerk reduces efficiency and places undue stress on the shoulders; utilize a quick dip and powerful leg drive to elevate the dumbbell.
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Free · iPhone only · Available on the App Store