Dumbbell Hang Clean
Description
This exercise involves lifting a dumbbell from a hanging position to the shoulders in one fluid motion, using the legs and hips to generate power. It is a full-body exercise that targets the shoulders, back, legs, and core.
Muscle Group
Equipment Required
Dumbbell Hang Clean Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body and your elbows pointed out to the sides.
- As the dumbbells reach your shoulders, rotate your wrists so that your palms are facing upwards.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Hang Clean Form & Visual
Dumbbell Hang Clean Benefits
- Improves explosive power and strength in the lower body, upper body, and core
- Increases coordination and balance
- Targets multiple muscle groups including the quadriceps, hamstrings, glutes, shoulders, and traps
- Can be modified for different fitness levels and goals
- Can be incorporated into a full body workout or used as a standalone exercise
Dumbbell Hang Clean Muscles Worked
- Trapezius
- Rhomboids
- Deltoids
- Biceps
- Forearms
- Quadriceps
- Glutes
- Hamstrings
- Calves
Dumbbell Hang Clean Variations & Alternatives
- Dumbbell Hang Clean and Press
- Dumbbell Hang Power Clean
- Dumbbell Hang Muscle Clean
- Dumbbell Hang High Pull
- Dumbbell Hang Snatch
