Dumbbell Hang Clean and Jerk
Note: This is just a visual reference — it may vary depending on your setup.
Strength
Full Body
Full Body
Muscle Activation
Equipment
Dumbbell
Setup / Starting Position
- Hold a dumbbell in each hand with your arms straight down by your sides.
Exercise Position
- Stand tall with your feet hip-width apart and Dumbbell resting against your thighs.
Form & Performance
- Bend your knees and hinge at your hips to lower the Dumbbell towards the floor.
- Explosively extend your hips and knees to generate momentum and pull the Dumbbell up towards your shoulders.
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Breathing
Coach Tips