MOVEMENT TIP: The Dumbbell Hang Clean

Points Of Performance

  • Stand on feet with hip-width apart
  • Grip the center of the dumbbells
  • Lumbar curve maintained
  • Deadlift the dumbbells to the hang position
  • Extend hips and legs rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Dumbbells are received at the bottom of a front squat position
  • Complete at full hip and knee extension with the dumbells on the shoulders
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