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Q.
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How do we put all this together? Do you recommend doing the Hang Variation for a few days first? Maybe with lighter and heavier deadlifts, as in the Dumbbell Weight Chain in the workout spreadsheet? Or do the Hang variation for a few reps followed by the Muscle Variation?
VR (1/10/2026 9:12 PM)
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A.
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It depends on your goals and the weight you’re using. Once you progress to heavier dumbbells, you’ll need the power clean or split clean. With lighter dumbbells, you can stick to the muscle clean.
Or you can run a cycle (or a couple of cycles) with one variation, then switch to another.
I personally prefer the split clean for the first pull, and a hang muscle clean or hang power clean for subsequent reps in the clean and press.
Enjoy your lifting!
Pavel M.
Pavel Macek
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Q.
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Adding on to my earlier question, how do we pick between the variations? For eg., should i bend my knees at the top of the clean, or keep my legs straight? Is the answer to do whatever is the most comfortable for me?
VR (12/27/2025 11:10 PM)
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A.
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The power clean and split clean will allow you to lift heavier weights. Once you start lifting heavier dumbbells, start to incorporate these variations.
Enjoy your lifting!
Pavel M.
Pavel Macek
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Q.
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Hi. When should these variations be done? Are they part of building up strength for the main one-arm dumbbell clean, or are they to be done later as additional movements?
VR (12/27/2025 10:46 PM)
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A.
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You can save the power clean and split clean for later—for heavier weights—or start using them right away to develop athletic movement and as specialized variety.
Enjoy your lifting!
Pavel M.
Pavel Macek
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