Dumbbell Single Arm Hang Power Clean

How to perform it

Step-by-step instructions

1. 01Stand with one dumbbell hanging at your thigh, feet under your hips, and trunk braced.
2. 02Hinge slightly and extend your hips and knees powerfully while keeping the dumbbell close.
3. 03Guide the weight upward and rotate your elbow underneath it as it approaches the shoulder.
4. 04Receive the dumbbell in the rack with a shallow knee bend and a neutral wrist.
5. 05Stand fully to finish, then lower the dumbbell to the hang under control before repeating.