Dumbbell Hang Power Cleans
Muscles worked
- Hamstrings
- Glutes
Also worked
- Calves
- Quads
- Traps
Equipment
- Dumbbells
How to do it
On your feet, stand tall with your dumbbells, holding them at your sides. Hinge at the hips to lower them to your knees (picture 1). Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2). Stand up straight, then lower under control to your sides and repeat. Keep this fast and explosive; if your heart rate doesn’t hit the roof, you’re doing them wrong.
Image and text: philip — Creative Commons Attribution Share Alike 4, via wger. Original entry