Dumbbell Clean And Jerk 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The dumbbell clean and jerk is a compound exercise that targets the shoulders, traps, and triceps. It is a great way to build strength and muscle mass in these areas. To perform the dumbbell clean and jerk, start with your feet shoulder-width apart and hold a dumbbell in each hand. With your arms extended in front of you, hinge at your hips and lower the dumbbells until they reach your knees. Then, explosively stand up and bring the dumbbells overhead, with your arms fully extended. Lower the dumbbells back to your knees and repeat.
How to Perform
Soon to be added!
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Soon to be added!
How Not to Perform
Soon to be added!
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
