Toolbox Aid

May 2nd, 2023 5:47 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell clean and jerk is a weightlifting exercise that involves lifting a dumbbell from the ground to shoulder height and then pushing it overhead in one swift movement.

Stretch to do prior to exercise:

• Wrist and forearm stretch
• Hip flexor stretch
• Hamstring stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or cycling
• 2-3 sets of 10 reps of light dumbbell squats and shoulder presses

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.

Proper form:

1. Stand with your feet shoulder-width apart and a dumbbell on the ground between your feet.
2. Squat down and grasp the dumbbell with one hand, keeping your back straight and your core engaged.
3. Drive through your heels and use your legs to lift the dumbbell to shoulder height, while simultaneously pulling your elbow up and back to bring the dumbbell into a front rack position.
4. From the front rack position, explosively extend your legs and push the dumbbell overhead, locking out your arm and stabilizing the weight overhead.
5. Lower the dumbbell back to the front rack position and then back down to the ground.

How to reduce difficulty:

• Use a lighter weight dumbbell
• Break the exercise down into separate parts (e.g., practice the clean and then the jerk separately)

How to increase difficulty:

• Use a heavier weight dumbbell
• Perform the exercise for more reps or sets
• Increase the speed of the exercise

Number of reps:

• Beginner: 2-3 sets of 8-10 reps
• Intermediate: 3-4 sets of 10-12 reps
• Advanced: 4-5 sets of 12-15 reps

Estimated time for exercise: 10-15 minutes