Dumbbell Hang Clean and Jerk
Perform the Dumbbell Hang Clean and Jerk to develop explosive strength and coordination.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at thigh level.
- Engage your core and hinge at the hips, lowering the dumbbells slightly while keeping your back straight.
- Quickly extend your hips and knees, pulling the dumbbells up to shoulder level.
- Transition into a push jerk by dipping slightly and driving the dumbbells overhead.
- Lower the dumbbells back to the starting position and repeat.
How to perform the Dumbbell Hang Clean and Jerk
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Hang Clean and Jerk using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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