Strongman Dumbbell One-Arm Clean and Jerk
A heavy strongman dumbbell taken from the floor beside the foot to the shoulder with one hand, then driven overhead with a dip and a jerk.
How to do it
Setup
Feet hip-width, the dumbbell on the floor beside one foot, hinge and grip its handle with that hand, back flat.
Steps
- Drive the hips through and pull the bell up to the shoulder, elbow under it.
- Dip the knees, then drive up and punch the bell overhead to lockout.
- Lower it to the shoulder, then to the floor; switch hands between sets.
Common mistakes
Curling the bell to the shoulder: the hips pull it up; the arm guides. Pressing it overhead with the arm alone: dip and drive with the legs first. Rounding over to pick it up: hinge with a flat back.
Breathing
Breath before the clean, fresh breath before the jerk.
