Dumbbell Clean and Push Jerk Exercise: Get Strong

Dumbbell Clean and Push Jerk Exercise
Dumbbell Clean and Push Jerk Exercise
Image Credit: CrossFit (see video below)

Are you looking to boost your upper body strength and build impressive shoulder muscles? Look no further than the dumbbell clean and push jerk. This compound exercise is a powerhouse move.

It targets multiple muscle groups and can help you achieve your fitness goals. In this article, we’ll delve into the benefits, muscles worked, equipment needed, steps to perform the exercise, and mistakes to avoid.

Benefits of the Dumbbell Clean and Push Jerk Exercise

The dumbbell clean and push jerk is a full-body exercise that targets your shoulders, back, core, and legs, making it an incredibly efficient move to incorporate into your workout routine.

In addition to building strength and muscle mass, this exercise can also improve your overall athleticism, coordination, and balance. It’s a high-intensity exercise that can burn calories and improve cardiovascular fitness.

What Body Parts are impacted by the Dumbbell Clean and Push Jerk Exercise?

This is a compound exercise that targets a wide range of muscles. It primarily works the shoulders, upper back, and trapezius muscles, but also engages the chest, core, glutes, quadriceps, and hamstrings.

By working these muscle groups, you can develop a strong and balanced physique.

Equipment Needed to complete the Dumbbell Clean and Push Jerk Exercise

To perform this exercise, you’ll need a pair of dumbbells that are appropriate for your strength level. You’ll also need enough space to perform the exercise safely and comfortably.

Steps for Performing the Dumbbell Clean and Push Jerk Exercise

Here are the steps to perform the dumbbell clean and push jerk with proper form:

Step 1: Start with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing inwards. Ensure that your back is straight, and your core is engaged to provide stability throughout the movement.

Step 2: Pull the dumbbells towards your shoulders, using your legs and hips to generate momentum. Keep your elbows high and close to your body as you pull the weights up toward your shoulders.

Step 3: As the dumbbells reach your shoulders, dip your knees and quickly stand back up, pressing the dumbbells overhead. Explosively drive through your legs, transferring the momentum to the weights to lift them overhead.

Step 4: Once the dumbbells are overhead, fully extend your arms, and stand up straight. Keep your core tight, and ensure that your shoulders are relaxed as you hold the weights overhead.

Step 5: Lower the dumbbells back down to your shoulders with control, and then lower them back down to your sides. As you lower the weights, focus on maintaining control and keeping your elbows high.

Be sure to maintain good form and avoid swinging or jerking the weights as you lower them back down.

By following these steps with proper form and technique, you can get the most out of this exercise, targeting multiple muscle groups in your upper body while improving your power, strength, and coordination.

Check out this video for how to complete this exercise!

Mistakes to Avoid

To ensure that you’re getting the most out of the dumbbell clean and push jerk, here are some common mistakes to avoid:

Poor form: Make sure to keep your back straight and avoid rounding your shoulders.

Using too much weight: Start with lighter weights and gradually increase as you become more comfortable with the movement.

Lack of control: Avoid using momentum to lift the dumbbells, instead, focus on controlling the weight throughout the movement.


In addition to the dumbbell clean and push jerk, another excellent exercise that you can incorporate into your workout routine is the band core rotation. This exercise targets your core muscles, including the obliques, and helps to improve your rotational strength and stability.

By including these exercises in your workout routine, you can achieve a well-rounded, balanced fitness program that will help you reach your fitness goals.

So, grab your resistance bands, dumbbells, and get ready to strengthen your core and upper body muscles with these challenging exercises!