2 Dumbell Clean and Jerk for reps

[Ken]

Hi,

How do you perform this exercise for reps? Do you set the dumbells down, let go and stand up before performing another rep? Or do you just do the reps without letting go of the weight?

How do you safely bring the dumbells down during the eccentric portion of the lift? I'm mainly concerned about going from shoulder to waist level without jolting myself too much.

Lastly, if anyone has any gems of wisdom about this drill i'd appreciate it.

I'm working on a goal of 12 reps with 75lb bells (Sig Klein's challenge)

Ken Andes

[James Boelter]

I'm nobody's idea of a substitute for Sig Klein (or Peary Rader), but I do work out with kettlebells, and one of my main exercises is the 2 'bell Clean and Jerk; I'll try to contribute my understanding of the way to procede.

1) I believe that the 'man builder' version of the exercise is the one where you keep your grip on the weights while they are on the floor (ie, you don't stand up and take a breath). However, the 'take a breath' version is a valid way to build up to the full monty. You could even do your set 'ladder' style - one rep, take a breath, 2 reps, take 2 breaths, 3 reps, take 3 breaths, etc.

2) With kettlebells and dumbbells, I think that the best way to bring the weights back to the press position is a barely controlled free fall; you minimize the shock of catching the weights and racking them on your shoulders by 'dipping' at the knees and sharply exhaling - just as you did to get under the weights and 'catch' them at the top of the jerk overhead.

If you can swing it, get a look at Pavel Tsatsouline's 'More Russian Kettlebell Drills' video, where he demos proper clean & jerk form with two Kbells. Dumbbells should be the same idea, only without the need to 'punch thru' the arc to get the kbell to flip over your wrist without killing the back of your forearms - so it'll be simpler for you than with kettlebells, or even compared to using a barbell.

2 75 lb dumbbells is some pretty hefty lifting; I practice C&J once or twice a week with 2 1.5 pood (53 lb) Kbells and if I try to 'muscle' the weights I get punished. It's all about leg drive and hip snap.

Good luck.

[RayK]

Ken if your real concern is about the jolting on the way down you might want to try a tool that can be swung in a arc. Two dumbbells are awkard for swinging, especially the heavy ones. You could do one armers and let the weight swing between your legs, or you could always drop the weight from the shoulders or even the overhead position for that matter, But probable my best suggestiun is to get some clubbells :wink: , especially if you want to use two hands. If none of thies are options try to focus on rotating around the wieght and catching it in the legs. Best of luck.