To perform the 1 Arm DB Hang Clean, start with torso straight but slightly bent forward at the hips. In one explosive and fluid movement, raise the dumbbell to the shoulder by extending the hips, knee and ankle in a jumping action. Keep your elbow out and shoulder directly above dumbbell with the dumbbell close to the body. After the lower leg has been extended, shrug your shoulder at maximum elevation as the shoulder starts pulling with the arm. Keep the elbow high during as you pull the dumbbell. Rotate your elbow around and underneath the dumbell. Bring the dumbbell across the front of the shoulder while flexing the hips and knees to absorb the weight.
close popup