DB Hang Clean
Olympic Triple ExtensionbilateralIntermediate
Equipment Needed
Dumbbell, Barbell
Target Muscle Group
Full Body
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
Grab a pair of dumbbells. Begin in a ""hinge"" position with your knees bent, glutes pushed back, back straight and hands holding the dumbbells by your feet. Your feet should be flat on the ground shoulder width apart. Pull the dumbbells toward your chest, as close to your body as possible. Extend your hips after the barbell passes your knees. Once the dumbbells reach your chest, drop your body under the dumbbells and rotate your elbows and wrists under the dumbbells. You should be in a semi squat. Straighten your legs to finish the move. Repeat for desired amount of reps and increase weight when appropriate.
