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Dumbbell hang power cleans

Exercise preview

Dumbbell hang power cleans

Intermediate30 secondsJumping

Muscles worked

HamstringsGlutes

Also works

CalvesQuadsTraps

You need

Dumbbells

How to do it

  1. On your feet, stand tall with your dumbbells, holding them at your sides.
  2. Hinge at the hips to lower them to your knees (picture 1).
  3. Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2).
  4. Stand up straight, then lower under control to your sides and repeat.
  5. Keep this fast and explosive; if your heart rate doesn’t hit the roof, you’re doing them wrong.

By philip. CC BY-SA 4.0, via wger.