The Dumbbell Clean & Jerk Guide | A Great Shoulder Exercise To Improve Strength & Power

Updated: Dec 6, 2019

Dumbbell Clean & Jerk Exercise:

If you want to improve your shoulder strength and power then you may consider adding the dumbbell clean and jerk exercise exercise to your workouts!


Similarly to some of the other strength exercises, the dumbbell clean and jerk is a great way to improve the strength and power of your shoulder muscles.


To see more shoulder exercises click here: #shoulders

Dumbbell Clean & Jerk Exercise Instructions:

Target Muscle: Shoulders

Exercise Type: Strength

Follow the instructions below for a great way to strengthen up your shoulders, the dumbbell clean and jerk only requires a dumbbell.


  1. Start by holding a dumbbell by your side with a neutral grip on the dumbbell, then "clean" the dumbbell up to your shoulder by extending through your legs and your hips as you pull the dumbbell towards your shoulder. Make sure you keep your hand in a neutral position on the dumbbell and keep your elbow pointed forward.

  2. Lower your body by bending your knees, keeping your torso upright. Immediately reverse direction and go upwards, driving through your heels. As you do this, press the dumbbell overhead and lockout by extending your arms and using your body's momentum to move the weight upwards.

  3. Lower the dumbbell slowly to your starting position and bend your knees.

  4. Repeat this for your desired amount of reps.


Additional Variations: You can do this same exercise with each side of your body.


Photo Credit: www.bodybuilding.com


#shoulders #strength

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