How to do the DB Clean & Jerk, step by step
- Clean the dumbbell to your shoulder like a DB clean.
- Get stable standing, elbows slightly forward.
- Dip briefly at the knees, torso vertical.
- Drive your legs explosively and send the dumbbell overhead.
- Drop under the dumbbell and stand up with your arm locked out.
Common mistakes and how to fix them
- Dipping forwardknees forward, torso vertical
- Pressing the dumbbell off your shoulderuse your leg drive
- Missing the lockoutextend your arm, hips and knees at the top
How to scale the DB Clean & Jerk
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- DB Push Press
- Hang Clean & Jerk
- Lighter weight
Also known as
Db c and j · Db c&j · Db clean and jerk · Dbcj
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.