Dumbbell Power Clean & Push Jerk

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.