Dumbbell Hang Clean & Press

Dumbbell Hang Clean and Press

Positioning:
1. Starting Position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Your arms should be fully extended and the dumbbells should hang in front of your thighs.
2. Grip: Use a neutral grip (palms facing in towards each other).

Movement Instructions:
1. Initiate the Hang Clean:
- Slightly bend your knees and hinge at your hips, keeping your back straight and chest up.
- Begin by driving through your heels and extending your hips and knees, pulling the dumbbells up close to your body.
- As the dumbbells rise, rotate your elbows beneath the weights, catching them at shoulder level. This should be a quick motion.

2. Transition to the Press:
- From the catch position, ensure the dumbbells are resting on your shoulders with your elbows facing forward.
- Engage your core and stand tall, preparing for the overhead press.

3. Perform the Press:
- Press the dumbbells overhead by extending your arms fully, ensuring your head comes slightly forward.
- Keep your core tight and avoid arching your back as you lift.

4. Return to Starting Position:
- Slowly lower the dumbbells back to shoulder level, maintaining control.
- Hinge at your hips and bend your knees to return the dumbbells to the hanging position in front of your thighs.

5. Repeat: Perform the desired number of repetitions, maintaining good form throughout.

Tips for Beginners:
- Start with lighter weights to focus on form.
- Ensure your movements are controlled and deliberate to avoid injury.
- Practice the motion without weights to get comfortable with the technique.