This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Clean for us. Just like with the barbell variation of this movement, you can make it simple by considering each of the individual words in this rather lengthy movement name! 1. Dumbell (not barbell) 2. Hang – starting from above the ground (usually just above the knee) 3. Power – don’t have to drop into a full squat position 4. Clean (differentiates it from the Snatch, the other Olympic Weightlifting movement)
Points Of Performance
- Stand on feet with hip-width apart
- Grip the center of the dumbbells
- Dumbbells start on the ground at the outer sides of both feet
- Shoulders over or slightly in front of the dumbbells at set-up
- Lumbar curve maintained
- Hips and shoulders rise at the same rate
- Hips extend rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial squat position
- Complete at full hip and knee extension with the dumbells on the shoulders
