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Exercise preview

Dumbbell hang clean and press

Advanced30 secondsNo jumping

Muscles worked

Lower backGlutesFront shoulders

You need

Dumbbells

How to do it

  1. Hold dumbbells at thighs with slight knee bend and flat back.
  2. Pull dumbbells to shoulders explosively, catching them in partial squat.
  3. Stand tall and press overhead until arms are fully extended.