Dumbbell Hang Clean-And-Press
- 1 - Stand with your feet about shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- 2 - Bend at your hips and knees, lowering the dumbbell to just below knee level, keeping your back straight and chest up. This is the hang position.
- 3 - Explosively pull the dumbbell upwards, using your hips and legs, and bringing it close to your body.
- 4 - As the dumbbell reaches hip level, bend your elbow and catch it on your shoulder, the clean part of the movement.
- 5 - From the clean position, press the dumbbell overhead, fully extending your arm.
- 6 - Lower the dumbbell back to your shoulder and then return it to the hang position with control.
- 7 - Repeat the clean and press motion for the desired number of repetitions with one arm, then switch to the other arm.
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