Dumbbell Hang Clean & Press
Explosive full-body move! Combines power, strength, and coordination. Master the clean & press for ultimate fitness gains.
The Dumbbell Hang Clean & Press is a compound exercise that mainly works the quads and back, with help from the glutes & hips and chest. You'll need: dumbbells.
Required Equipment
Dumbbell Hang Clean & Press Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Upper Chest (pectoralis major, clavicular head)
Dumbbell Hang Clean & Press Variations and Alternatives
How to do the Dumbbell Hang Clean & Press
Dumbbell Hang Clean and Press
Positioning:
Starting Position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Your arms should be fully extended and the dumbbells should hang in front of your thighs.
Grip: Use a neutral grip (palms facing in towards each other).
Movement Instructions:
1. Initiate the Hang Clean:
Slightly bend your knees and hinge at your hips, keeping your back straight and chest up.
Begin by driving through your heels and extending your hips and knees, pulling the dumbbells up close to your body.
As the dumbbells rise, rotate your elbows beneath the weights, catching them at shoulder level. This should be a quick motion.
Transition to the Press:
From the catch position, ensure the dumbbells are resting on your shoulders with your elbows facing forward.
Engage your core and stand tall, preparing for the overhead press.
Perform the Press:
Press the dumbbells overhead by extending your arms fully, ensuring your head comes slightly forward.
Keep your core tight and avoid arching your back as you lift.
Return to Starting Position:
Slowly lower the dumbbells back to shoulder level, maintaining control.
Hinge at your hips and bend your knees to return the dumbbells to the hanging position in front of your thighs.
Repeat: Perform the desired number of repetitions, maintaining good form throughout.
Tips for Beginners:
Start with lighter weights to focus on form.
Ensure your movements are controlled and deliberate to avoid injury.
Practice the motion without weights to get comfortable with the technique.
Dumbbell Hang Clean & Press FAQs
What muscles does the Dumbbell Hang Clean & Press work?
The Dumbbell Hang Clean & Press mainly works the quads and back, with help from the glutes & hips and chest. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Hang Clean & Press?
Dumbbells.
Is the Dumbbell Hang Clean & Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Hang Clean & Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Hang Clean & Press variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Single-Arm Clean & Twisted Press, Hang & Power-Clean and Dumbbell Power-Clean.
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