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Dumbbell Clean and Jerk
Full-body explosive lift using one or two dumbbells that combines a clean to shoulders and jerk overhead, targeting legs, shoulders, and core to build power, strength, and coordination in athletic training.
About Exercise
Equipment
Dumbbells
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Quads, Hamstrings, Traps, Shoulders, Triceps
Secondary Muscles
Forearms, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
9/10Rectus Femoris, Vastus Lateralis
Hamstrings
8/10Biceps Femoris, Semitendinosus
Traps
8/10Upper Traps
Shoulders
8/10Anterior Delts
Triceps
8/10Lateral Head
Calves
7/10Gastrocnemius
Abs
6/10Rectus Abdominis
Lower Back
6/10Erector Spinae
Forearms
5/10Flexors
Lats
4/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Position one or two dumbbells on the floor between your feet hip-width apart. Hinge at hips, bend knees, grip handles overhand with neutral spine and braced core.
- Drive through heels to extend hips and knees, lifting dumbbells close to shins with straight arms.
- Explode with triple extension at knees: shrug shoulders and pull elbows high to launch dumbbells upward.
- Drop under dumbbells into partial squat, rotating wrists to rack at shoulders with elbows forward.
- Dip knees slightly while keeping torso upright with dumbbells racked.
- Explosively drive legs to propel dumbbells overhead, pressing to full arm extension.
- Receive in quarter squat or split stance, then stand tall with locked elbows.
- Lower dumbbells controlled to shoulders then floor for next rep.
Coaching Tips
Form Cues
- Keep bar path close to body
- Triple extend explosively
- High elbows in rack
- Drive from legs, not arms
- Lock out fully overhead
- Brace core always
Breathing
Inhale deeply during setup and first pull; brace core and exhale sharply during explosive second pull and drive phases.
Tempo
1-0-1
Range of Motion
Full triple extension from floor to catch; arms lock out overhead with dumbbells above ears; dip to quarter squat depth only.
Safety
Safety Notes
- Avoid if acute back, shoulder, or knee pain present
- Warm up thoroughly with lighter loads
- Maintain neutral spine to prevent lumbar strain
- Use light weights to master technique first
- Clear space to avoid tripping
- Wear stable shoes for grip
Spotting
Spotting not recommended due to explosive nature; use bumper plates or lighter loads, or train in rack with safeties for overhead fails.
Common Mistakes
- Rounding back during pull
- Using arms to lift instead of legs
- Incomplete lockout overhead
- Leaning forward on dip
- Dropping elbows low in clean
- Uncontrolled descent
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Knee instability
Flexibility Needed
- Full ankle dorsiflexion for squat catch
- Shoulder flexion to 180 degrees
- Hip mobility for deep hinge
Build Up First
- Mastery of hip hinge and deadlift
- Proficiency in front squat rack position
- Basic overhead pressing strength
Also known as
DB Clean and Jerk, Dumbbell C&J, Double Dumbbell Clean and Jerk
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