Dumbbell Power Clean and Jerk
Two dumbbells from the floor to the shoulders in a power clean, then dipped and driven overhead in a jerk; the floor start adds a full pull to every rep.
How to do it
Setup
Dumbbells on the floor beside the feet, hips back, back flat.
Steps
- Pull the bells from the floor and catch them on the shoulders in a quarter squat.
- Stand, then dip and drive them overhead, pushing under to straight arms.
- Lower to the shoulders, then to the thighs and the floor.
Common mistakes
Rounding the back at the floor: brace and flatten it before each pull. Jerking bells that have not settled: stand and reset the rack first. Heels lifting on the catch overhead: land flat with soft knees.
Breathing
Breath before the clean, fresh breath before the jerk.
