Dumbbell Hang Power Clean and Jerk

Dumbbell Hang Power Clean and Jerk कैसे करें

1. 1

   Set up for Dumbbell Hang Power Clean and Jerk: take the starting position with the dumbbells, feet stable and core braced.

2. 2

   Grip or position the dumbbells securely, joints stacked and back neutral.

3. 3

   Drive explosively through your legs and hips, then catch the dumbbells under control.

4. 4

   Exhale on the effort, inhale on the return, and repeat for the set.

5. 5

   Avoid rushing, bouncing, or holding your breath; stop if you feel sharp pain.