Dumbbell Hang Power Clean
From a hang at the thighs, the hips pop both dumbbells to the shoulders, caught in a quarter squat rather than a full one.
How to do it
Setup
Dumbbells at the thighs, palms in, hips hinged slightly, back flat.
Steps
- Drive the hips through and jump the bells upward, arms long.
- Pull under just enough to catch them on the shoulders in a quarter squat.
- Stand tall, then lower the bells back to the thighs.
Common mistakes
Sinking into a deep squat on the catch: a power clean stops high. Swinging the bells out in front: keep them close to the body. Catching on straight legs: soft knees absorb the landing.
Breathing
Breath in the hang, exhale after the catch.
