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Glutes · Advanced

Dumbbell Power Clean & Push Jerk

Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.

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Dumbbell Power Clean & Push Jerk demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Power-clean the dumbbells from the floor and receive them securely at your shoulders in a shallow squat.
  2. 02Stand tall in the rack, reset your feet under your hips, and brace before the jerk.
  3. 03Dip straight down a few inches with your torso upright and heels in contact with the floor.
  4. 04Drive the dumbbells upward with your legs and quickly rebend your knees as you lock your arms overhead.
  5. 05Stand fully to complete the jerk, then lower the weights to your shoulders and floor under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Hang Clean & Push Jerk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteKettlebell SwingComparable substituteDumbbell Clean

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