Clean and jerk
May 2nd, 2023 5:47 PM Mr. Q Categories: Dumbbell
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.
- Stand with your feet shoulder-width apart and a dumbbell on the ground between your feet.
- Squat down and grasp the dumbbell with one hand, keeping your back straight and your core engaged.
- 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.
- From the front rack position, explosively extend your legs and push the dumbbell overhead, locking out your arm and stabilizing the weight overhead.
- 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
Muscle Group(s):Calves, Gluteus, Hamstring, Quadriceps, Shoulders
Primary:Deltoids, Quadriceps, Glutes
Secondary:Hamstrings, Rectus Abdominis, Triceps