Dumbbell Hang Power Clean and Jerk
The Dumbbell Hang Power Clean and Jerk is a dynamic exercise that combines strength and explosiveness. It targets multiple muscle groups, including the legs, back, and shoulders.
- Start by holding a dumbbell in each hand, standing with your feet shoulder-width apart.
- Bend your knees slightly and hinge at the hips to lower the dumbbells to just above your knees.
- Explosively extend your hips and knees, pulling the dumbbells up to your shoulders.
- Once the dumbbells are at shoulder height, press them overhead until your arms are fully extended.
- Lower the dumbbells back to the starting position and repeat.
How to perform the Dumbbell Hang Power Clean and Jerk
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Hang Power 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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