Alternating Hang Clean

A dynamic exercise that targets multiple muscle groups, improving power and coordination.

Instructions

• Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
• Slightly bend at the knees, keeping your back straight and core engaged.
• Explosively extend your hips and pull the dumbbells up to shoulder height, alternating hands with each rep.
• Quickly rotate your elbow under the dumbbell to catch it on your shoulder while dipping your knees slightly.
• Return to the starting position and repeat with the opposite hand.

Common Mistakes to Avoid

• Using too much weight, which can compromise form.
• Failing to engage the core, leading to poor movement efficiency.
• Not fully extending the hips, reducing power output.

Additional Information