How to Do
How to Do Dumbbell Hang Clean
The dumbbell hang clean should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell hang clean.
Beginning
Beginning Dumbbell Hang Clean
1. Stand with your feet hip-width apart.
2. Grip the dumbbells in the middle.
3. Dumbbells are placed at the outer edges of both feet on the ground.
4. At set-up, place your shoulders over or slightly in front of the dumbbells.
5. The lumbar curvature is preserved.
6. At the same time, the hips and shoulders rise.
7. Hips expand quickly.
Movement
Dumbbell Hang Clean Movement
1. Down on your heels until your hips and legs are fully extended.
2. Shoulders shrug, then the arms are pulled beneath.
3. Dumbbells are handed to you in a half-squat stance.
4. Complete with the dumbbells on the shoulders at full hip and knee extension.
Benefits
Dumbbell Hang Clean Benefits
The dumbbell hang clean is a free weights workout that primarily targets the quads, but also the hamstrings, hip flexors, lower back, outer thighs, biceps, glutes, and shoulders to a lesser extent.
