Dumbbell Hang Clean and Jerk

Dumbbell Hang Clean and Jerk कैसे करें

1. 1

   Set up the dumbbells in a clear space and check that it is stable and secure.

2. 2

   Set your feet firmly with a flat back and a strong grip on the dumbbells.

3. 3

   Drive explosively through your legs and hips, then guide the weight down with control.

4. 4

   Breathe out on the effort and breathe in as you return, keeping each rep slow and controlled.

5. 5

   Do not use momentum or hold your breath, and stop if you feel any sharp pain.