Dumbbell Clean and Jerk
Clean the dumbbells to the shoulders, then dip and drive them overhead to a locked-out finish.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Full body, Front delts
- Equipment
- Dumbbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the full body, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Clean and Jerk work?
- The Dumbbell Clean and Jerk mainly works the full body and front delts.
- What equipment do you need for the Dumbbell Clean and Jerk?
- A dumbbell.
- How many sets and reps of the Dumbbell Clean and Jerk?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Dumbbell Clean and Jerk?
- Barbell Clean and Press, Bear Complex, Burpee and Burpee Box Jump-Over work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Clean and Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.