Dumbbell Hang Clean & Push Jerk

How to perform it

Step-by-step instructions

1. 01Stand with the dumbbells at your thighs, feet under your hips, arms long, and trunk braced.
2. 02Hinge slightly, then extend your hips and knees powerfully to guide the dumbbells into the shoulder rack.
3. 03Stabilize the rack, reset your balance, and make a short vertical dip with your torso upright.
4. 04Drive through your legs and quickly rebend your knees as you punch both dumbbells to locked arms overhead.
5. 05Stand fully to complete the jerk, then lower the dumbbells to your shoulders and return them to the hang.