Dumbbell Hang Clean
Description
The dumbbell hang clean starts with the dumbbells at mid-thigh (hang position) and cleans them to the front rack using explosive hip extension. Starting from the hang isolates the hip drive portion of the clean and is easier to learn than the full clean from the floor.
Muscle Group
Equipment Required
Dumbbell Hang Clean Instructions
- Stand with dumbbells in each hand at your sides. Hinge at the hips to lower them to mid-thigh — hang position.
- Slight knee bend. Back flat. Brace your core.
- Drive your hips forward explosively.
- As the dumbbells rise, rotate your wrists and catch them on your front shoulders in the rack.
- Absorb the catch with a slight knee dip.
- Stand tall.
- Lower the dumbbells back to the hang position and repeat.
- Use moderate weight. Aim for 6 to 10 reps.
Dumbbell Hang Clean Form & Visual
Dumbbell Hang Clean Benefits
- Builds explosive hip drive
- Easier to learn than full clean from floor
- Develops catching mechanics
- Excellent power exercise
- Trains both arms equally
- Useful athletic exercise
Dumbbell Hang Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Anterior deltoid (catch)
- Trapezius
- Core (stabilizer)
- Forearms and grip
