Dumbbell Hang Power Cleans

Step 1. On your feet, stand tall with your dumbbells, holding them at your sides. Hinge at the hips to lower them to your knees (picture 1). Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2). Stand up straight, then lower under control to your sides and repeat. Keep this fast and explosive; if your heart rate doesn’t hit the roof, you’re doing them wrong.