Dumbbells Hang Clean

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The dumbbells hang clean workout primarily targets the glutes, hamstrings, and lower back muscles.

In this exercise, the dumbbells are held at arm’s length, then lifted explosively using the hips and legs.

While other muscles are engaged, the emphasis is on the targeted areas for strength and power development.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your thighs.
Bend your knees slightly and hinge at your hips, lowering your torso until it is almost parallel to the floor. Keep your back straight and your core engaged.
With your arms fully extended, explosively pull the dumbbells up towards your shoulders, using the momentum from your lower body. Keep your elbows high and your wrists straight.
As the dumbbells reach shoulder level, quickly rotate your elbows underneath them, catching the dumbbells on the front of your shoulders. Your palms should now be facing upwards.
Stand up straight, extending your legs and hips while keeping the dumbbells resting on your shoulders. Keep your core tight and maintain control of the dumbbells.
Lower the dumbbells back down to the starting position by reversing the movement. Lower your torso, bend your knees slightly, and let the dumbbells hang in front of your thighs. This completes one repetition of the hang clean exercise.

Start with your feet shoulder-width apart, holding dumbbells in front of your thighs.
Bend your knees and hinge at the hips, lowering the dumbbells towards the floor.
Explosively extend your hips, shrug your shoulders, and pull the dumbbells up towards your shoulders.
As you pull, keep your core tight and engage your glutes, hamstrings, and lower back.
Catch the dumbbells at shoulder height, with your elbows slightly bent, and lower them back down.
Remember to maintain proper form throughout the exercise and gradually increase the weight as you progress.