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Dumbbell Clean And Jerk
- 1 - Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand at your sides or just in front of your thighs.
- 2 - Hinge at the hips and slightly bend your knees, keeping your chest up, back neutral, and core braced.
- 3 - Drive through your legs and extend your hips powerfully, shrugging the shoulders as you pull the dumbbells upward.
- 4 - Quickly rotate your elbows under the dumbbells and catch them at shoulder height in a quarter-squat position, then stand tall.
- 5 - Dip by bending your knees slightly while keeping your torso upright, then explosively drive upward with your legs.
- 6 - Press and punch the dumbbells overhead as you split or slightly rebend your knees to receive the weight with arms fully locked out.
- 7 - Stand fully upright with the dumbbells overhead, then lower them under control back to the shoulders or starting position before repeating.
