How to perform a one-arm assisted hang clean

To perform the one-arm assisted hang clean, stand tall with your feet shoulder-width apart and hold a dumbbell in one hand by your hip. Slightly bend your knees and partially sit your hips backward so that your knees and hips are bent roughly 15 degrees. Explode upward while simultaneously using your arm to pull the dumbbell up to your same-side shoulder so the dumbbell ends up in front of your shoulder with your elbow below it. As you attempt to bring the dumbbell to your shoulder, grab the back end of the dumbbell with your other hand to create some assistance and ensure the dumbbell gets where you want it.