Dumbbell Hang Clean and Jerk
The dumbbell hang clean caught in a full squat, then, once standing, a dip and drive that jerks both bells overhead.
How to do it
Setup
Dumbbells at the thighs, palms in, feet hip-width, back flat.
Steps
- From the hang, extend the hips and catch the bells on the shoulders in a full squat.
- Stand up and reset the rack, elbows slightly forward.
- Dip, drive the bells up with the legs and push under them to locked arms.
- Stand with the bells overhead, then lower them to the shoulders and the thighs.
Common mistakes
Jerking straight out of the squat: stand and reset first. Pressing the bells up slowly: the legs drive them; the arms lock. Bells drifting forward overhead: finish them over the middle of the foot.
Breathing
Breath before the clean, fresh breath before the jerk.
