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Dumbbell Single Arm Hang Power Clean & Jerk

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Single Arm Hang Power Clean & Jerk demonstration

Exercise overview

Training details

Full BodyGlutesQuadricepsHamstringsShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Use a short hinge and powerful hip extension to clean the hanging dumbbell into the shoulder rack.
  2. 02Stand tall, stabilize the weight, and reset your feet under your hips.
  3. 03Dip straight down a few inches while keeping your torso upright and heel pressure even.
  4. 04Drive through your legs and punch the dumbbell overhead as you rebend your knees into the jerk catch.
  5. 05Recover to full standing, stabilize overhead, and lower the weight safely back to the hang.

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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 Single Arm Clean & JerkRelated variationDumbbell Single Arm Hang Power Clean & PressRelated variationDumbbell Clean and Press

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Alternatives

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

Comparable substituteDumbbell Back Kick with Overhead PressComparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteAxle Bar Power CleanComparable substituteAxle Bar Continental Clean

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