Demo & instructions
Dumbbell Hang Clean
Also known as: DB Hang Clean, Dumbbell Hang Power Clean
Instructions
A powerful hip drive lifts two dumbbells from above the knees and you catch them on your shoulders in a shallow squat. It develops full-body power and sets you up for presses, squats, and thrusters.
- Movement
- Hinge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 3–12 reps
Setup
- 1Stand with feet hip-width apart, a dumbbell in each hand at your sides, palms facing in.
- 2Push your hips back and lower the weights to just above knee height, keeping your back flat and chest proud.
Execution
- 1Drive your hips forward and stand up explosively, shrugging as your legs straighten.
- 2Keep the dumbbells close and let them float upward along your body.
- 3Drop quickly into a shallow squat and whip your elbows forward and under the weights.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
