Dumbbell Hang Clean Exercise

Dumbbell Hang Clean is a dynamic exercise that primarily targets the hamstrings, glutes, hips, lower back, upper back, traps, rear shoulders and forearms.

The abdominal muscles are contracted throughout the exercise to stabilise the upper body and support the lower back.

Dumbbell Hang Clean is best performed explosively which means using precise technique.

This exercise develops speed, power and coordination and can be used as part of a conditioning program.

Dumbbell Hang Power Clean Progression & Mobility

  • Assume a hip width stance and place a dumbbell along the outside of both feet which are in a neutral position.
  • Bend at the hips then the knees and grab the dumbbell with each hand. Your back should be at a 45 degree angle; hips lower than your shoulders but higher than the knees. Bring the dumbbells to the side of your hips by pushing your feet through the floor. Extend your knees until your legs are straightened out.
  • Bend at the hips and bring the dumbbells below knee level. Explode by driving your hips forward. The force should swing the dumbbells over your shoulders.
  • Catch the weight by bending your knees and moving your feet to shoulder width position as the dumbbells go on your shoulders. Your hips are back and knees slightly forward.
  • At this position, your elbows should be higher or in line with your shoulders and arms parallel to the floor. One end of the dumbbell must on top of your shoulder while the other end is in line with your elbow.
  • Straighten your legs and bring your feet back to hip width position.
  • Bring the dumbbells back to the side of your hips and repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

The most common fault in Dumbbell Hang Clean is starting out the transition with a rounded back which exposes you to injury.

Relying on muscle strength by curling the dumbbells up to your shoulders instead of technique may injure your elbows.

Finally, catching the weight with a wide stance may cause you to lose balance and injure your knees.

Variations: Hang Power Clean, Medicine Ball Clean and Jerk

How To Do Dumbbell Hang Clean