Dumbbell Hang Clean and Jerk
Performing the: A Step-by-Step Tutorial Dumbbell Hang Clean and Jerk
- Bend your knees slightly, then explosively extend your hips, knees, and ankles while simultaneously pulling the dumbbells up to your shoulders, keeping the weights close to your body and flipping your wrists under the weights as they reach shoulder height.
- In this "clean" position, your palms should be facing each other and the dumbbells should be resting on your shoulders with your elbows pointing forward.
- Next, bend your knees slightly again and then push off with your legs while pressing the dumbbells straight up overhead, fully extending your arms in the "jerk" movement.
- Lower the dumbbells back to your shoulders, then down to the hang position, and repeat the exercise for the desired number of repetitions.
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