Full body exercise
Dumbbell Hang Clean
Clean with a dumbbell in each hand from the hang position at knee level up to your shoulders.
- Primary muscleFull body
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementFull body
- LevelIntermediate
- Full body
- Glutes
- Dumbbells
How to do the Dumbbell Hang Clean
5 steps, in the order you do them.
- Stand with your feet shoulder-width apart and a dumbbell in each hand, with an overhand grip.
- Hinge at the hips until the dumbbells hang in front of your thighs, keeping your back neutral.
- Forcefully extend your hips and knees and shrug your shoulders to lift the dumbbells.
- Rotate your elbows forward and catch the dumbbells on your shoulders with a short bend of your legs.
- Stand tall and lower them with control.
Alternatives to the Dumbbell Hang Clean
They work the whole body with other equipment, including options for training at home.
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More full body exercises
Dumbbell ThrusterFull body · Dumbbells
Clean and PressFull body · Barbell
Hang Power CleanFull body · Barbell
Clean and JerkFull body · Barbell
Frequently asked questions
What muscles does the Dumbbell Hang Clean work?
The Dumbbell Hang Clean works mainly the whole body. It also works the glutes, the hamstrings, and the upper back.