Dumbbell Hang Clean

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Dumbbell Hang Clean

Instructions

Preparation

Stand with dumbbells down to sides, palms facing inward and arms straight.

Execution

Bend knees and hips until dumbbells are just above knees. Jump upward extending body. Shrug shoulders and pull dumbbell upward with arms allowing elbows to bend out to sides, keeping dumbbells close to body. Aggressively pull body under dumbbells, rotating elbows around dumbbells. Catch dumbbells on shoulders while moving into squat position. Stand up immediately.

Return

Lower dumbbells down to sides. Repeat.

Comments

Pull bar up in straight path keeping dumbbells close to body. A deeper squat position may utilized after receiving dumbbells onto shoulders. Also see Barbell Hang Clean.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

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