Dumbbell Hang Clean
Stand holding a dumbbell in each hand at arm's length, just above your knees with a slight hinge at the hips and knees. Explosively extend your hips and knees, shrugging and pulling the dumbbells upward, then quickly drop under them to catch the weights at shoulder height in a partial squat. Stand tall to finish the rep, then lower the dumbbells back to the hang position under control. Keep your back flat and let the movement be powered by an aggressive hip extension.
BACK · FULL BODY
How it is executed
- Stand holding a dumbbell in each hand at arm's length, just above your knees with a slight hinge at the hips and knees.
- Explosively extend your hips and knees, shrugging and pulling the dumbbells upward, then quickly drop under them to catch the weights at shoulder height in a partial squat.
- Stand tall to finish the rep, then lower the dumbbells back to the hang position under control.
- Keep your back flat and let the movement be powered by an aggressive hip extension.
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Muscular failureMuscular failure is the point in a set where another rep cannot be completed with valid technique.Price per sessionHow much to charge per session
