How to Dumbbell Hang Clean

In this WIT Coaching 101 tutorial, Coach Gus takes you through how to do the Dumbbell Hang Clean movement. Completed with one or two dumbbells, the Dumbbell Hang Clean is a common movement used to boost the intensity of any workout. 

Coach Gus' Top Performance Tips:

  1. Deadlift dumbbells off the floor to hip height before starting the clean
  2. Use an explosive hip hinge to give the dumbbells momentum
  3. Shrug your shoulders before pulling the dumbbells to shoulder level

Mistakes to look out for: 

  1. Rounded spine when picking dumbbells off the floor
  2. Avoid lowering the dumbbells below your knees and entering a squat

Can you do a hang clean with dumbbells?

Yes you can! For a Dumbbell Hang Clean you can either use one dumbbell to work on single arm strength and power, or you can use two to work on shoulder mobility and core stability as well. Both variations are frequently used in CrossFit workouts.

What muscles do dumbbell hang cleans work?

Dumbbell Hang Cleans are a full body movement mainly using your hamstrings, glutes and shoulders. Dumbbell Hang Cleans are a full body movement that also helps you work on power output and shoulder mobility.

Is Hang Clean good for workout?

Dumbbell Hang Cleans are a great addition to any workout acting as a full body movement that works on coordination and power output. They can be used for technique work for weightlifting and for strength and endurance work.

Is hang clean the best lift?

The Dumbbell Hang Clean is a great variation of a Dumbbell Clean focusing on explosiveness through the glutes and quads. A hang clean can be used for technique work for a dumbbell clean and is frequently used in CrossFit workouts.