The dumbbell clean and jerk is a full-body exercise that involves lifting a dumbbell from the ground to an overhead position using two separate movements: the clean and the jerk. The exercise primarily targets the shoulders, back, legs, and core, but also engages the arms and glutes.
To perform the dumbbell clean and jerk, start by standing with your feet shoulder-width apart and the dumbbell on the ground between your feet. Squat down and grip the dumbbell with one hand, then explosively stand up while pulling the dumbbell up to shoulder level (the clean). From there, press the dumbbell overhead while straightening your arm and extending your legs (the jerk). Lower the dumbbell back down to the starting position and repeat for the desired number of reps, then switch hands.
In CrossFit, the dumbbell clean and jerk is often used as a strength-building exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The weight of the dumbbell can be adjusted to increase or decrease the difficulty of the exercise, and the number of reps and sets can be modified to suit different fitness levels. The dumbbell clean and jerk requires proper form and technique, and it is often taught by a qualified coach.
