Movement Tip: The Dumbbell Hang Clean

I’m excited to share with you the incredible benefits of a valuable exercise: the Dumbbell Hang Clean. This dynamic movement targets multiple muscle groups and truly enhances power and performance. It combines the advantages of both a clean and press, engaging your upper and lower body for an explosive workout. By smoothly pulling the dumbbells from a hang position up to your shoulders, then extending fully at your hip, knee, and ankle joints while shrugging your shoulders, you activate various muscles in one fluid motion.

Whether you’re an athlete aiming to amplify athletic performance or someone seeking to incorporate a challenging full-body exercise into your workout routine, mastering the Dumbbell Hang Clean will undoubtedly yield impressive results. Don’t miss out on this opportunity to take strides towards achieving your fitness goals!

Dumbbell Hang Clean and Push Jerk

The Dumbbell Hang Clean and Push Jerk is a supercharged exercise that combines two powerful movements into one dynamo of motion. It works multiple muscle groups like the shoulders, arms, legs, and core, giving you a complete full-body workout.

To get the most out of the Dumbbell Hang Clean and Push Jerk, stand with your feet shoulder-width apart and grab a dumbbell in each hand. Hold them with an overhand grip. Then, hoist those dumbbells up toward your chest by bending your elbows and bringing them close to you. When you’re ready, explode with energy and extend your legs and hips while pressing those dumbbells up over your head in a majestic jerk motion. Finally, carefully lower the weights back to where you started.

This exercise doesn’t just make you stronger and more powerful; it also sharpens your coordination and stability skills. Doing it right is vital for awesome results and injury prevention. Discover how to perform this exercise correctly in our Instructions section—check it out!

Power Clean and Push Jerk

The Power Clean and Push Jerk is an amazing exercise that targets multiple muscle groups and helps in developing full-body strength and power. It combines the explosive power of the Power Clean with the overhead pressing strength of the Push Jerk, which makes it a perfect choice for anyone looking for great results.

To perform this exercise, start by gripping the center of the barbell with an overhand grip. Make sure your feet are shoulder-width apart and bend your knees and hips while maintaining a strong lumbar curve. This will help you maintain stability throughout the movement.

Now comes the exciting part! Explosively extend your hips and legs to lift the barbell off the ground, while shrugging your shoulders simultaneously. This will give you that extra boost of power needed to propel yourself into action. As the barbell reaches its peak height, swiftly drop into a squat position, effectively catching the bar in a front rack position.

While catching the bar, make sure to push it overhead by extending your arms and legs in one fluid motion. This combination of explosive movements not only engages multiple muscle groups simultaneously but also helps in improving overall coordination and stability.

However, it’s important to remember that due to its complexity, performing this exercise with proper form is crucial for safety purposes. It’s highly recommended to seek guidance from a qualified trainer or coach who can provide expert advice and assistance during your learning process.

So why wait? Give this incredible compound movement a try and experience firsthand how it can elevate your full-body strength and power development!

Dumbbell Hang Power Clean

The Dumbbell Hang Power Clean is an awesome exercise that targets multiple muscle groups in your body. To do this exercise, stand with your feet shoulder-width apart, grip the center of the dumbbell, and pull it up to your shoulder in one explosive motion. Then, extend your hips and legs while shrugging your shoulders to lift the dumbbells vertically. This movement will make you feel powerful and strong in your lower body, upper body, and core.

  1. Equipment Needed: You’ll need a pair of dumbbells for this exercise.
  2. Instructions: Start standing with your feet shoulder-width apart and hold the dumbbells in front of you at arm’s length. Pull the dumbbells up to your shoulders by extending through your hips and legs while shrugging your shoulders.
  3. Coaching Points: Remember to keep your back straight throughout the exercise for proper form. Engage those core muscles to keep yourself stable and in control.

By adding the Dumbbell Hang Power Clean into your workout routine, you can improve strength, power, and how well you perform athletically overall. It’s a fantastic exercise for all athletes who want functional strength and explosiveness in their movements.

In conclusion, incorporating the Dumbbell Hang Power Clean into workouts can bring many benefits like increased muscle strength, power development, improved coordination, and enhanced athletic performance. Make sure to use proper form and technique for optimal results.

5 Easy Lifestyle Changes You Can Make Now To Become Healthier

I believe that making small adjustments to your daily routine can truly make a significant difference in your overall health and well-being. So today, I’d like to share with you five simple lifestyle changes that you can easily incorporate into your life starting right now:

  1. Getting Moving: Let’s add more physical activity into our day! Whether it’s opting for the stairs instead of the elevator, going for a leisurely walk during lunchtime, or even squeezing in quick workouts at home – every little effort counts!
  2. Mindful Eating: How about we pay closer attention to what we consume and how it affects our body? Opting for whole, unprocessed foods is a great choice! Additionally, let’s listen to our bodies’ hunger and fullness signals, allowing ourselves to truly indulge in mindful eating.
  3. Stay Hydrated: Let’s strive to drink ample amounts of water throughout the day. By staying hydrated, we can better support our bodily functions and maintain optimal well-being.
  4. Embrace Quality Sleep: Prioritizing sleep is pivotal in boosting our energy levels, enhancing cognitive function, and ultimately promoting an overall sense of wellness. So let’s make sure we allocate enough time for some sound slumber every night.
  5. Manage Stress Levels: It’s essential to find healthy ways to cope with stress. Mindfulness exercises like deep breathing or engaging in activities that bring us joy can be excellent stress relievers! Remember, taking care of ourselves also includes taking care of our mental well-being.

By implementing these straightforward yet effective lifestyle changes into our daily routines, we’ll be well on our way to becoming healthier and happier individuals sooner than we think!

9 Mistakes Keeping You From Reaching Your Fitness Goals

When it comes to achieving your fitness goals, you might be unknowingly making certain mistakes that are holding you back. But fear not! With a little awareness and some necessary changes, you can set yourself up for success. From correcting your form to being consistent in your routines, it’s vital to tackle these issues in order to make the most out of your workouts and see the results you’ve been longing for. In this section, we’ll explore nine of the most commonly overlooked mistakes that may be sabotaging your fitness journey. By avoiding these errors and implementing proper techniques and strategies, you can overcome obstacles and embark on the path towards becoming a healthier, fitter version of yourself.

So without further ado, let’s dive into these nine mistakes that could be hindering your progress:

  1. Lack of Consistency: Skipping workouts or failing to stick to a regular exercise routine can impede your progress.
  2. Improper Form: Performing exercises with incorrect form places unnecessary strain on your body and increases the risk of injury.
  3. Not Setting Realistic Goals: Setting unrealistic expectations can lead to frustration and disappointment.
  4. Neglecting Rest Days: Rest days are vital for muscle recovery and growth; overtraining can hinder progress.
  5. Inadequate Nutrition: Poor eating habits can limit your energy levels, impact performance, and slow down progress.
  6. Relying on Cardio Alone: A well-rounded workout routine should include both cardio and strength training for optimum results.
  7. Not Monitoring Progress: Keeping track of your workouts, measurements, and achievements helps maintain motivation.
  8. Ignoring Proper Recovery Practices: Prioritizing sleep, hydration, stretching, and active recovery aids in overall fitness improvement.
  9. Lack of Variety in Workouts: Doing the same exercises repeatedly without variation can lead to plateaus in progress.

By taking proactive steps to address these commonly made mistakes and applying the effective solutions discussed throughout this article, you’ll be better equipped to efficiently and effectively reach your fitness goals. So let’s get started on this transformative journey together!

Equipment Needed

  1. Dumbbells: Choose a pair of dumbbells that you can comfortably grip and handle during the exercise. The weight should be challenging but manageable for your fitness level.
  2. Weightlifting Belt (optional): For individuals who prefer extra support and stability during heavy lifting, a weightlifting belt can be used. This belt provides additional core stability and helps maintain proper form throughout the movement.
  3. Workout Shoes: It is recommended to wear workout shoes with good traction and support to ensure safety and stability while performing the exercise. Proper footwear will aid in maintaining balance and prevent slipping or injury.

Having these essential pieces of equipment will enable you to execute the Dumbbell Hang Power Clean effectively and maximize its benefits. Remember to prioritize safety by using appropriate weights and wearing proper footwear for each workout session.


  1. Start by standing with your feet shoulder-width apart and gripping the center of two dumbbells, palms facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping a straight back and maintaining the natural curve in your lower back.
  3. Pull the dumbbells up towards your chest by extending your elbows out to the sides, while simultaneously extending your shoulder forward. This movement should resemble a high pull.
  4. As you reach full extension with the dumbbells, quickly drop into a partial squat position by bending at the hips and knees.
  5. From this squat position, explosively extend your hip and knee joints to generate upward momentum for the dumbbells.
  6. As you extend your hip and knee, shrug your shoulders upward, followed by a pull with your arms to bring the dumbbells up towards shoulder height.
  7. Once you have completed the pull phase, catch the dumbbells on the front of your shoulders in a rack position with elbows pointed forward and upper arm parallel to the floor.
  8. Stand upright by extending your hips fully, keeping core engaged for stability throughout.

Remember to maintain proper form throughout each step of the exercise to maximize its effectiveness and prevent injury. Keep practicing until you perfect this movement!

Coaching Points

When performing the dumbbell hang clean, there are a few key coaching points to keep in mind. These points will help you execute the movement correctly and get the most out of your workout.

  1. Starting Position: Begin by standing with your feet shoulder-width apart, gripping the dumbbells firmly in each hand. Your elbows should be extended with the dumbbells hanging at your sides.
  2. Hip and Leg Extension: To initiate the movement, extend your hips and knees while keeping a slight bend in your elbows. This explosive extension will allow you to generate power and momentum to lift the dumbbells.
  3. Shoulder Shrug: As you extend your hips and legs, shrug your shoulders upward to create additional upward momentum for the dumbbells. This will help guide them toward your shoulders as you pull yourself under them.
  4. Rapidly Drop Underneath: Once you’ve generated enough power, rapidly drop underneath the dumbbells by pulling yourself downward with your arms. This will allow you to catch them on your shoulders in a racked position.
  5. Catch Position: Ensure that both of your feet are grounded firmly on the floor with a stable base of support before catching the dumbbells on your shoulders. Maintain an upright chest and engage your core for stability.

Remember, these coaching points are essential for proper form and maximum effectiveness during the dumbbell hang clean exercise. By following these guidelines, you’ll be well on your way to improving strength, power, and overall athletic performance.

Dumbbell Hang Power Clean Benefits

Improved Strength and Power: This exercise targets multiple muscle groups, including the shoulders, legs, hips, and core. The explosive movement of the Dumbbell Hang Power Clean helps to build strength and power in these areas, leading to enhanced athletic performance.

Increased Muscle Activation: By incorporating the entire body into the movement, the Dumbbell Hang Power Clean activates multiple muscle groups simultaneously. This leads to greater muscle engagement and can help promote balanced muscle development.

Enhanced Coordination and Balance: Performing the Dumbbell Hang Power Clean requires coordination between different muscle groups and precise timing. This exercise also challenges your balance as you stand on one foot during the movement.

Functional Fitness: The Dumbbell Hang Power Clean mimics real-life movements like lifting objects from the ground with power. By incorporating this exercise into your training regimen, you can improve your overall functional fitness levels and better meet the demands of everyday activities.

Versatility: The Dumbbell Hang Power Clean can be modified by adjusting weights or doing variations such as High Pulls. This allows individuals of all fitness levels to benefit from this exercise while keeping it challenging and interesting.

Incorporating the Dumbbell Hang Power Clean into your workout routine can help you achieve your fitness goals more effectively by improving strength, power, coordination, balance, and functional fitness levels.

DB Hang Power Clean Variations

In this section, we will explore different variations of the Dumbbell Hang Power Clean. These variations provide unique challenges and benefits to help you diversify your workout routine. Whether you want to target specific muscle groups or add more intensity to your training, these variations offer a range of options to suit your needs. Let’s dive in and discover some exciting ways to elevate your fitness journey with the Dumbbell Hang Power Clean Variations.

Dumbbell Hang High Pull

Are you looking for a variation of the Dumbbell Hang Power Clean that specifically targets your upper body muscles? Well, look no further! The Dumbbell Hang High Pull is here to help.

To perform this exercise, start by standing with your feet shoulder-width apart and grip the dumbbells with an overhand grip. Then, it’s time to lift those dumbbells towards your chest! Make sure to keep your elbows high and lead with them as you lift. This movement should feel explosive and powerful, engaging your shoulder and arm strength.

Not only does the Dumbbell Hang High Pull work wonders for building strength in your shoulders, traps, and upper back muscles, but it also helps improve grip strength and overall power output. Talk about a win-win! And the best part? You can easily incorporate it into any full body or upper body workout routine for some variety.

Now, let’s talk technique. Maintaining proper form is essential for optimal results. Throughout the exercise, remember to keep a slight bend in your knees and focus on using an explosive upward pulling motion. By doing so, you’ll avoid relying on momentum from your lower body and maintain stability.

Here are a few tips to maximize the benefits of the Dumbbell Hang High Pull:

  • Keep your spine neutral
  • Engage those core muscles throughout
  • Prioritize controlled movements during each repetition

By adding the Dumbbell Hang High Pull to your workout routine, get ready to target key muscle groups in your upper body while also enhancing grip strength and overall performance. It’s time to take your fitness game up a notch!

DB Hang Power Clean Alternatives

If you’re looking to switch up your workout routine or don’t have access to dumbbells, there are several alternatives to the DB Hang Power Clean that can provide similar benefits. In this section, we will explore two effective alternatives: the Hang Power Clean and the Kettlebell Swing. Each exercise targets different muscle groups and offers its own unique challenge. By incorporating these alternatives into your fitness regimen, you can continue to build strength and power without relying solely on the dumbbell hang power clean.

Hang Power Clean

When it comes to full-body workouts, the Hang Power Clean is a must-try exercise that targets multiple muscle groups while improving explosiveness. This section will provide you with essential tips and techniques for mastering this challenging yet rewarding movement.

To perform the Hang Power Clean, you’ll need:

  • Dumbbells or a barbell
  • Enough space to stand comfortably without any obstacles

Follow these steps to execute the Hang Power Clean correctly:

  1. Start in a standing position with your feet hip-width apart, gripping the center of the dumbbells.
  2. Pull your elbows up and outwards as you extend your legs and shrug your shoulders.
  3. As the dumbbells reach shoulder height, quickly transition into a squat position.
  4. Lower your body by extending your hips and knees while simultaneously dropping under the dumbbells.
  5. Catch the weight in a front squat position, maintaining an upright torso and lumbar curve.

Keep these coaching points in mind to maximize the effectiveness of your Hang Power Cleans:

  • Ensure that you maintain proper form throughout, focusing on technique rather than speed.
  • Maintain a strong core by engaging your abdominal muscles during each rep.
  • Generate power from your lower body by pushing through your heels during extension.
  • Keep the dumbbells close to your body throughout the movement to minimize strain on your back and shoulders.

Now that you’re familiar with how to perform a Hang Power Clean with optimal form, let’s explore its benefits and variations!


What is the Dumbbell Hang Clean?

The Dumbbell Hang Clean is an exercise that involves lifting a dumbbell from a hanging position to your shoulders in one fluid motion.

How does the Dumbbell Hang Clean and Push Jerk differ from the Power Clean and Push Jerk?

The main difference between the two exercises is the starting position. In the Dumbbell Hang Clean and Push Jerk, you start with the dumbbells at your side, while in the Power Clean and Push Jerk, you start with the barbell on the floor.

What are the benefits of the Dumbbell Hang Power Clean?

The Dumbbell Hang Power Clean is an explosive movement that targets multiple muscle groups, including the shoulders, back, and legs. It helps improve power, strength, and overall athletic performance.

Are there any variations of the Dumbbell Hang Power Clean?

Yes, there are variations of the Dumbbell Hang Power Clean, such as the Dumbbell Hang High Pull. These variations provide options to increase or decrease the difficulty level or target specific muscles.

What are some alternatives to the Dumbbell Hang Power Clean?

Some alternatives to the Dumbbell Hang Power Clean include the Hang Power Clean and the Kettlebell Swing. These exercises target similar muscle groups and provide similar benefits.


To sum up, the dumbbell hang clean is a super effective exercise for boosting overall strength and power. By including this move in your workouts, you can work multiple muscle groups all at once, including the shoulders, legs, and core. When you pull the dumbbells toward your body while extending hips and knees, you engage both the upper and lower body, truly making it a full-body workout. On top of that, you can adjust the weight and workload to fit your fitness level or goals since the dumbbell hang clean is adaptable. Whether you want to enhance athletic performance or build muscle, incorporating the dumbbell hang clean into your routine is an awesome way to up your game. Just remember to focus on proper form and technique for the best possible results.