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Dumbbell Hang Power Clean to Push Press
A complex pairing a dumbbell hang power clean with an immediate push press, training the full hip-drive-to-overhead sequence in one continuous rep.
OlympicDumbbellExplosive pull to rack, then dip-drive to overhead
GoLightWeight mediadumbbell-hang-power-clean-to-push-press
시범 영상 준비 중
Primary
GlutesDeltoids
Secondary
TrapeziusQuadricepsTricepsCore
Equipment
Dumbbell
Pattern
Explosive pull to rack, then dip-drive to overhead
Setup
- 01Hold a dumbbell in each hand at the sides with a neutral grip.
- 02Set feet at hip width in a pulling stance.
- 03Hinge to the hang position just above the knee, shoulders over the dumbbells.
- 04Keep the lats tight so the dumbbells stay close to the legs.
Execution
- 01Perform the hang power clean, catching both dumbbells on the shoulders in a quarter squat.
- 02Stand fully and reset a stable rack position before pressing.
- 03Dip straight down a few inches, then drive the legs to send the dumbbells overhead.
- 04Lock the elbows out at the top with the dumbbells stacked over the shoulders.
- 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.
Programming notes
- -Use 3 to 5 sets of 3 to 5 reps as a conditioning-leaning power complex.
- -Scales well for circuit and metcon work since it needs no rack or barbell.
- -Regress to the hang clean and the push press as separate movements if the combination breaks down under fatigue.