MOVEMENT TIP: The Dumbbell Hang Clean and Push Jerk

Points Of Performance

  • Deadlift the dumbbells to the hang position
  • Extend hips and legs rapidly
  • Shoulders shrug, followed by a pull under with the arms
  • Dumbbells are received in a full squat, the stand
  • Torso dips straight down
  • Hips and legs extend rapidly, then press under
  • Receive the dumbbells in a partial squat
  • Bring feet together, one foot at a time
  • Complete when hips, knees, and arms reach extension