Dumbbell Hang Clean
Intermediate
Explosive dumbbell clean starting from the hang position above the knees rather than the ground.
Muscle Groups
glutesquadricepsbicepscorehamstringsshoulders
Equipment
dumbbells
Coaching Cues
- 1Hinge at the hips to load the hamstrings before the pull
- 2Shrug and pull the dumbbells up with your hips, not your arms
- 3Receive the dumbbells softly on the shoulders with elbows up
Standards
- 1Dumbbells start above the knees in the hang position
- 2Explosive hip extension to drive the dumbbells to the front rack
- 3Full hip and knee extension with dumbbells on the shoulders to complete the rep
Scaling Options
- •Lighter dumbbells
- •Dumbbell muscle clean (no catch)