One Arm Hang Clean
5.4k
Tracked This Week
Last 8 Weeks
Keep your back straight and stable. Do not overarch your lower back. Spread your weight evenly under your big toe, little toe, and heel. Squeeze your abdominal muscles. Lift the dumbbell in a straight trajectory
Muscle Map
Muscles Worked
Shoulders
Glutes
Hamstrings
Quads
Abs
Forearms (Front)
Traps
Side Delts
Lower Back
Forearms (Back)
Lats
Obliques
Instructions
Tips
- Keep your back straight and stable.
- Do not overarch your lower back.
- Spread your weight evenly under your big toe, little toe, and heel.
- Squeeze your abdominal muscles.
- Lift the dumbbell in a straight trajectory
Breathing
- Breathe deeply. Do not hold your breath.
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