Dumbbell Hang Clean
Stand holding a dumbbell in each hand at arm's length, just above your knees with a slight hinge at the hips and knees. Explosively extend your hips and knees, shrugging and pulling the dumbbells upward, then quickly drop under them to catch the weights at shoulder height in a partial squat. Stand tall to finish the rep, then lower the dumbbells back to the hang position under control. Keep your back flat and let the movement be powered by an aggressive hip extension.
How it is executed
- Stand holding a dumbbell in each hand at arm's length, just above your knees with a slight hinge at the hips and knees.
- Explosively extend your hips and knees, shrugging and pulling the dumbbells upward, then quickly drop under them to catch the weights at shoulder height in a partial squat.
- Stand tall to finish the rep, then lower the dumbbells back to the hang position under control.
- Keep your back flat and let the movement be powered by an aggressive hip extension.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Dumbbell
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
