Dumbbell Hang Power Clean to Push Press

Setup

1. 01Hold a dumbbell in each hand at the sides with a neutral grip.
2. 02Set feet at hip width in a pulling stance.
3. 03Hinge to the hang position just above the knee, shoulders over the dumbbells.
4. 04Keep the lats tight so the dumbbells stay close to the legs.

Execution

1. 01Perform the hang power clean, catching both dumbbells on the shoulders in a quarter squat.
2. 02Stand fully and reset a stable rack position before pressing.
3. 03Dip straight down a few inches, then drive the legs to send the dumbbells overhead.
4. 04Lock the elbows out at the top with the dumbbells stacked over the shoulders.
5. 05Lower the dumbbells back to the shoulders under control to finish the rep.

Checkpoints

• -The clean and the press read as two distinct actions with a clean reset between them.
• -The dip stays vertical with no forward lean.
• -Leg drive starts the press before the arms finish it.
• -Both dumbbells lock out together overhead.

Common mistakes

• -Pressing before fully standing up out of the clean.
• -Leaning back to substitute a layback for leg drive.
• -Dipping too deep, turning the press into a jerk.
• -Letting one arm lock out well before the other.