Pulling with the arms before the hips extend
Hip power must initiate the movement; arm pull before hip extension kills power.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Olympic · Full Body
Dumbbell Hang Clean
Coaching cues
- Hold dumbbells at the hips; hinge to the hang position — knees soft
- Drive the hips forward explosively; shrug and pull the elbows high
- Catch the dumbbells in the front rack position at shoulder height
- A great Olympic lifting alternative for those without a barbell
Common faults 2
No catch — just a dumbbell curl at the top
The front rack catch must be initiated; the elbows should flip under the bells.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗