Dumbbell Hang Clean

Intermediate Level of Difficulty

The dumbbell hang clean is a full body exercise that targets the legs, shoulders and arms and helps build explosive power.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell hang clean - step 1

Step 1

Start in a standing position with your feet hip width apart while holding a pair of dumbbells in your hands.

dumbbell hang clean - step 2

Step 2

Bend at the hips and knees until the dumbbells are just past your knees. Make sure to keep your chest proud and your eyes up the entire time.

dumbbell hang clean - step 3

Step 3

Jump up and fully extend your knees and hips, shrug your shoulders and pull the dumbbells up and on to your shoulders.