Dumbbell Single Arm Hang Power Clean & Jerk

How to perform it

Step-by-step instructions

1. 01Use a short hinge and powerful hip extension to clean the hanging dumbbell into the shoulder rack.
2. 02Stand tall, stabilize the weight, and reset your feet under your hips.
3. 03Dip straight down a few inches while keeping your torso upright and heel pressure even.
4. 04Drive through your legs and punch the dumbbell overhead as you rebend your knees into the jerk catch.
5. 05Recover to full standing, stabilize overhead, and lower the weight safely back to the hang.