Dumbbell Hang Clean and Jerk

How to do the Dumbbell Hang Clean and Jerk

1. 1Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. 2Bend at the hips and knees to lower the dumbbells to just above your knees.
3. 3Explosively extend your hips and knees to lift the dumbbells to your shoulders.
4. 4Quickly dip under the dumbbells and catch them in a squat position.
5. 5Stand up fully, then press the dumbbells overhead.
6. 6Lower the dumbbells back to your shoulders, then to your sides.

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