Dumbbell Hang Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Deltoid Anterior, Quadriceps, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Dumbbell Hang Power Clean
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hang Clean
- Stand with your feet shoulder-width apart holding a dumbbell in each hand down at your sides.
- With a slight bend in your knees, hinge at your hips to lower the dumbbells towards the ground.
- Engage your core and explosively extend your hips, bringing the dumbbells upward.
- As the dumbbells rise, pull your elbows high and rotate to catch the dumbbells in a front rack position.
- Lower the dumbbells back down and repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight
- Improper form leading to back injuries
- Not engaging the core
Modifications
- Use lighter weights to practice form.
- Perform the movement without weights to focus on technique.
Tips
- Focus on explosive movement when lifting.
- Keep your back straight throughout the lift.
- Use a comfortable weight to avoid injury.
Dumbbell Hang Clean Alternatives
Tags
strength
shoulders
weightlifting
core
dumbbell
explosive
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