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Dumbbell Clean & Jerk: how to do it

Two dumbbells cleaned from the floor to the shoulders, then dipped and driven to arms locked overhead, standing tall at the finish.

DUMBBELL

Step by step

  1. Flat back, hinge, dumbbells beside the feet.

    01 Flat back, hinge, dumbbells beside the feet.

    Avoid: a round back to pick them up or set them down: the lower back pays.

  2. Jump them onto the shoulders, catch in a quarter squat.

    02 Jump them onto the shoulders, catch in a quarter squat.

    Avoid: curling them up with the arms: no hip drive, the elbows take it.

  3. Short dip, drive, punch under to locked arms, then lower with control.

    03 Short dip, drive, punch under to locked arms, then lower with control.

In short

  1. Flat back, hinge, then jump the dumbbells to the shoulders
  2. Short dip, drive, punch under
  3. Arms locked overhead, stand tall, then lower them under control
EASIER
Dumbbell Hang CleanDumbbell Push Press
HARDER
Clean & Jerk

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