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Dumbbell Hang Clean: how to do it

From standing, hinge the dumbbells to the knees, then jump them up onto the shoulders and stand all the way up, hips and knees straight.

DUMBBELL

Step by step

  1. Flat-back hinge, arms straight, dumbbells sliding toward the knees.

    01 Flat-back hinge, arms straight, dumbbells sliding toward the knees.

    Avoid: curling them up with the arms: the elbows and wrists take the load.

  2. Hips explode, shrug, elbows forward fast, catch with bent knees.

    02 Hips explode, shrug, elbows forward fast, catch with bent knees.

    Avoid: catching with straight legs: the shock goes into the back.

  3. Stand all the way up, dumbbells still on the shoulders.

    03 Stand all the way up, dumbbells still on the shoulders.

In short

  1. Flat back, hinge until the dumbbells reach the knees
  2. Hips explode, shrug, elbows turn forward fast
  3. Catch on the shoulders with soft knees, then stand all the way up
EASIER
Dumbbell Deadlift
HARDER
Hang CleanDumbbell Clean & Jerk

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