CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Clean, just like the Dumbell Clean we looked at last week, except that the movement starts with the Dumbells in the ‘hang’ position i.e. off the ground.. Everything else pretty much remains the same.

Points Of Performance

• Stand on feet with hip-width apart
• Grip the center of the dumbbells
• Lumbar curve maintained
• Deadlift the dumbbells to the hang position
• Extend hips and legs rapidly
• Heels down until hips and legs extend
• Shoulders shrug, followed by a pull under with the arms
• Dumbbells are received at the bottom of a front squat position
• Complete at full hip and knee extension with the dumbells on the shoulders