Alternating Dumbbell Hang Clean & Jerk

Movement Description

How to do it: 1️⃣ Start with feet hip-width apart, holding a dumbbell between your legs at knee level. 2️⃣ Clean (Right Arm): Explosively drive through your hips + legs, pull the dumbbell up, and catch it at your shoulder. 3️⃣ Jerk (Right Arm): Dip slightly, then press overhead in one powerful motion. 4️⃣ Lower the dumbbell back to the hang position as you switch hands. 5️⃣ Repeat the clean + jerk with the left arm, alternating sides. ✨ Why we love this move: Builds full-body power + explosiveness Strengthens legs, hips, shoulders, and core Improves coordination + timing Corrects muscle imbalances with unilateral training Elevates heart rate for cardio conditioning Supports functional strength + bone health This is a true strength + conditioning hybrid - perfect for busy women who want maximum impact in minimal time. Try 6–10 reps per side and feel your whole body light up.