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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand with the dumbbells at your thighs, feet under your hips, arms long, and trunk braced.
- 02Hinge slightly, then extend your hips and knees powerfully to guide the dumbbells into the shoulder rack.
- 03Stabilize the rack, reset your balance, and make a short vertical dip with your torso upright.
- 04Drive through your legs and quickly rebend your knees as you punch both dumbbells to locked arms overhead.
- 05Stand fully to complete the jerk, then lower the dumbbells to your shoulders and return them to the hang.
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Variations
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Alternatives
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