Go Back

Dumbbell Hang Clean and Jerk


1. Start with feet hip-width apart, holding the dumbbells at your sides with palms facing the body.

2. Hinge at the hips, keeping the back flat and the chest up

3. Explosively extend the hips and knees to drive the dumbbells up to shoulder height.

4. Catch the dumbbells in a partial front squat position, with elbows in front of the dumbbells and palms facing up.

5. Dip into a partial squat and jump to launch the dumbbells upward.

6. Drop into a partial squat under the dumbbells, arms extended overhead, palms facing inward.

7. Stand up with the dumbbells overhead to complete the lift.

8. Lower the dumbbells back to the starting position.