One move
Dumbbell Hang Clean
How to read ahead. Do to go one move at a time.
From a hang position, explosively pull the dumbbells up and catch them at the shoulders. Teaches powerful hip extension and coordination.
Option. Use very light weights or even water bottles first. Focus on the hip snap, not the arms pulling.
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1
Stand holding dumbbells at the sides, hinge at the hips so the weights hang just above the knees.
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2
Explosively extend the hips and knees while shrugging and pulling the elbows high.
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3
As the weights rise, quickly drop the elbows under and catch the dumbbells at the shoulders in a partial squat.
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4
Stand tall to finish, then lower with control back to the hang.
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5
Keep the core braced and the back neutral throughout.
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6
Light weight + perfect timing beats heavy messy reps.