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Dumbbell Hang Power Clean
- 1 - Stand tall with your feet about hip-width apart, holding a dumbbell in each hand at your sides with a neutral grip.
- 2 - Brace your core, keep your chest up, and hinge at the hips to lower the dumbbells to just above knee level while maintaining a flat back.
- 3 - Explosively extend your hips, knees, and ankles while pulling the dumbbells upward close to your body.
- 4 - As the dumbbells rise, quickly shrug your shoulders and pull yourself under the weights.
- 5 - Rotate your elbows forward and catch the dumbbells at shoulder height in a partial squat position.
- 6 - Stand fully upright to complete the rep, keeping the dumbbells controlled at your shoulders.
- 7 - Lower the dumbbells back to your sides, reset your position, and repeat for the desired number of repetitions.
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