Dumbbell Hang Power-Clean

1. Start by standing straight with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length, palms facing the thighs.

2. Drop into a squat position with a neutral spine and the dumbbells just above your knees. This is your starting position.

3. Drive through your heels to extend your hips and knees, and as you gain momentum, shrug your shoulders and use the power from your lower body to start pulling the dumbbells upwards.

4. As the dumbbells reach the level of your thighs or higher, drop slightly into a partial squat position while rotating your elbows forward and around the dumbbells.

5. Catch the dumbbells at shoulder height with your elbows high and palms facing each other. Your upper arms should be parallel to the ground.

6. Stand up straight by extending your hips and knees to achieve a full upright position with the dumbbells at shoulder height.

Lower the dumbbells back to the starting position in a controlled manner.

Make sure to keep your back straight throughout the movement, and focus on a quick transition when rotating the elbows during the catch phase. Choose an appropriate weight that allows execution with proper form.

---