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Dumbbell Hang Clean

AdvancedStrengthTier T4

You stand holding a dumbbell in each hand and hinge at the hips so the dumbbells reach mid-thigh. You then drive the hips forward so the dumbbells rise, and lower them back under control.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use two identical dumbbells.
  • Keep control of both dumbbells at every point of the clean.
  1. A man hinged forward with a dumbbell in each hand hanging at mid-thigh.

    Step 1 of 5

    Stand with a dumbbell in each hand and hinge at the hips to lower both dumbbells to mid-thigh, knees slightly bent, back flat and core braced.

  2. The same man rising to standing with both dumbbells lifted in front of his lower ribs.

    Step 2 of 5

    Drive your hips forward explosively so the dumbbells rise, and begin turning your wrists as they come up.

  3. The same man with a dumbbell on each front shoulder and his knees slightly bent.

    Step 3 of 5

    Rotate your wrists and catch both dumbbells on the fronts of your shoulders, absorbing the catch with a slight knee dip.

  4. The same man standing fully tall with a dumbbell on each front shoulder.

    Step 4 of 5

    Stand tall with both dumbbells still resting on the fronts of your shoulders.

  5. A man hinged forward with a dumbbell in each hand hanging at mid-thigh.

    Step 5 of 5

    Stand with a dumbbell in each hand and hinge at the hips to lower both dumbbells to mid-thigh, knees slightly bent, back flat and core braced.

Safety Information

If you have a shoulder, wrist, forearm or low-back problem, ask a physical therapist or physician before attempting this exercise, because it drives two dumbbells up through a hip-hinge and catching range. Stop and lower the dumbbells to the floor under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.