Dumbbell Hang Power Clean

Expert Advice

Use a powerful hip drive to initiate the movement, and focus on a quick transition from the pull to the catch phase.

Stand with feet hip-width apart, holding dumbbells in front of your thighs.
Bend your knees slightly, hinge at the hips, and lower the dumbbells to just above knee level.
Explosively extend your hips, knees, and ankles while shrugging your shoulders to pull the dumbbells upward.
Drop under the dumbbells, catching them at shoulder height with elbows high.
Stand up straight to complete the movement.
Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.