Dumbbell Hang Clean Thruster

How to perform it

Step-by-step instructions

1. 01Stand with the dumbbells hanging at your thighs, brace your trunk, and set your feet under your hips.
2. 02Use a short hinge and powerful hip extension to clean the dumbbells into the shoulder rack.
3. 03Move into your squat stance and descend into a controlled front squat with the weights secured at your shoulders.
4. 04Drive out of the squat and transfer the rising momentum directly into an overhead press.
5. 05Finish with both arms locked overhead, then lower the dumbbells to the rack and back to the hang.