Dumbbell Jerk (split)
Bodyweight Strength - The dumbbell Jerk is an excellent alternative for the the standard Olympic Jerk especially if your gym does not have an Olympic Lifting platform and bumper plates. Even if you do have all of that the Dumbbell Jerk is still a great exercise to add to your routine if your goal is to increase your Olympic Jerk because the dumbbell Jerk allows you to train each arm individually and thus put more focus on each side to 1) make sure that you are equally strong on each side and 2) develop more strength on each side by individual focus. Then you will be able to take advantage of the carryover effect of each arm being stronger when you perform your standard Olympic Jerks.
The Dumbbell Jerk is a phenomenal exercise for developing total body strength, coordination, explosiveness, power, balance, and speed.
The technique for this exercise will be exactly the same as for the standard Olympic Jerk except that:
The starting position of the Dumbbell Jerk will be the same as the ending position is on the Dumbbell Clean (the dumbbell resting on the shoulder of the arm that is holding the dumbbell with a hammer grip (dumbbell facing longways front to back)). The dumbbell will remain in the hammer grip position throughout the exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The Dumbbell Jerk is a phenomenal exercise for developing total body strength, coordination, explosiveness, power, balance, and speed.
The technique for this exercise will be exactly the same as for the standard Olympic Jerk except that:
- It will be performed with only one arm (the arm holding the dumbbell).
- The leg that goes back when you split your legs as you drop into the "catch" will be the leg that is on the same side of your body as the arm that is holding the dumbbell (ie: if you're doing a right arm dumbbell jerk then your right leg will go back when you split your legs and your left leg will go forward.
The starting position of the Dumbbell Jerk will be the same as the ending position is on the Dumbbell Clean (the dumbbell resting on the shoulder of the arm that is holding the dumbbell with a hammer grip (dumbbell facing longways front to back)). The dumbbell will remain in the hammer grip position throughout the exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com