Dumbbell Single Power Clean and Jerk
Gym Exercise Card
Equipment
The Dumbbell Single Power Clean and Jerk is a compound exercise that builds explosive strength and power. It targets the lower body and shoulders, enhancing coordination and balance. This dynamic move combines a clean and jerk, involving a lift to the shoulders followed by an overhead push.
How to do it
- Stand with feet hip-width apart, holding a dumbbell in one hand.
- Squat down slightly and explode upwards, lifting the dumbbell to shoulder height.
- Drop into a shallow squat and push the dumbbell overhead, extending your arm fully.
- Lower the dumbbell back to the starting position under control.
- Repeat for the desired number of reps, then switch sides.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings Trapezius Upper Fibers Triceps Brachii
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