Strength Training · Olympic Weightlifting · Functional Fitness · Conditioning
Dumbbell Clean and Jerk
The Dumbbell Clean and Jerk moves one dumbbell from the floor to your shoulder, then overhead with a leg-driven jerk. It trains whole-body power and single-arm overhead control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet about hip-width apart over a dumbbell positioned between them.
- Grip the handle with one hand from a hips-back position with bent knees.
- Clean the dumbbell to your shoulder using a forceful leg drive, catching it with your elbow beneath the weight in a tall stance.
- Dip a few inches by bending your knees with your torso upright.
- Drive the dumbbell overhead with your legs, catching it on a straight arm with your knees bent again.
- Stand fully upright beneath the dumbbell to finish the jerk.
- Lower the dumbbell to your shoulder under control.
- Return the dumbbell to the floor with a hip hinge and bent knees.
Form cues
- Brace before each explosive effort.
- Keep your ribs over your pelvis.
- Keep your free arm clear.
- Balance over the middle of your feet.
Common mistakes
- Swinging the clean away from youGuide the dumbbell close to your body so it settles at your shoulder instead of slamming into it.
- Curling the dumbbell upwardGenerate the clean's momentum through your hips and legs rather than pulling mainly with your arm.
- Pressing instead of jerkingMove under the rising dumbbell during the catch rather than slowly pressing it through the final inches.
- Catching too far forwardReceive the dumbbell above your shoulder rather than reaching out in front of your body.
Safety
A missed overhead catch can drop the dumbbell onto you or someone nearby. Excessive load or fatigue can also strain your shoulder or lower back when you lose control of the catch.
- Learn the movement with a light dumbbell before adding weight.
- Use a clear area with enough overhead clearance and nobody within the dumbbell's possible fall path.
- End the set when catches become unstable or lowering the weight becomes difficult.
- Do not try to catch a falling dumbbell.
If you have shoulder, wrist, back, or knee pain, or cannot reach overhead comfortably, get advice from a physiotherapist before attempting this lift.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps per side
- Rest
- 3 min
Complete all repetitions on one side before switching.