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Exercise preview

Dumbbell single arm hang clean and press

Advanced30 secondsNo jumping

Muscles worked

Lower backGlutesFront shoulders

You need

Dumbbells

How to do it

  1. Hold dumbbell in one hand at thigh level with slight knee bend.
  2. Pull dumbbell upward explosively to shoulder, catching it smoothly.
  3. Press overhead, fully extending arm, then return to start position.