Dumbbell Hang Clean
From the hang, extend the hips and pull the dumbbells to the shoulders, catching them in a quarter squat.
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Demo video from YouTube, played in its own player.
- Equipment
- Dumbbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Hang Clean work?
- The Dumbbell Hang Clean mainly works the glutes and traps.
- What equipment do you need for the Dumbbell Hang Clean?
- A dumbbell.
- How many sets and reps of the Dumbbell Hang Clean?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Dumbbell Hang Clean?
- 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Hang Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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