DB RDL + Hang Clean

Chain a hinge into a power clean. Build hamstrings and explosive transition speed.

Instructions

• Perform an RDL (hinge hips back).
• As you stand, accelerate into a hang clean.
• Catch dumbbells at shoulders.
• Reset to RDL.
• Keep bar close.

Common Mistakes

• Curling the weight up (reverse curl)
• Not using hip drive
• Rounding back on RDL
• Catching with stiff knees

Benefits

• Hamstring Strength
• Explosiveness
• Trap Development

Biomechanical Form Guide

Hinge Pattern Mastery: Preventing Lower Back Strain in Deadlifts & RDLs - Learn the mechanics of safe hip hinging in deadlifts and Romanian deadlifts. Protect your lumbar spine and master posterior chain recruitment.

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