Dumbbell Hang Clean
From a hang at the thighs, the hips launch both dumbbells onto the shoulders, caught in a full squat, then stand.
How to do it
Setup
Standing, a dumbbell in each hand at the thighs, palms facing in, knees soft.
Steps
- Hinge until the bells reach just above the knees, back flat.
- Extend the hips hard and pull the bells up close to the body.
- Drop into a full squat as the bells land on the shoulders, then stand.
Common mistakes
Curling the bells up with the arms: the hips throw them; the arms guide. Catching with the elbows down: turn the elbows forward under the bells. Chest collapsing in the squat: keep it up with the bells on the shoulders.
Breathing
Breath in the hang, exhale after the catch.
