Dumbbell Hang Clean and Press

Step by step instructions, muscle activation and variants for the Dumbbell Hang Clean and Press.

HardTricepsGlutes

About this exercise

A compound Olympic-style movement combining a hang clean and an overhead press with dumbbells, developing explosive power, coordination, and full-body strength. The hang position (dumbbells at hip height) reduces the range of pull compared to a full clean, making it more accessible while still demanding athleticism.

How to Perform

Stand with feet hip-width apart holding a dumbbell in each hand with a neutral grip, weights at hip height
Hinge slightly at the hips and push your knees out to load into the hang position
Explosively extend your hips, knees, and ankles while shrugging your shoulders to accelerate the dumbbells upward
Quickly pull your elbows under the dumbbells and rotate your wrists to catch them at shoulder height in a front rack position
From the rack position, press the dumbbells overhead to full arm extension
Lower the dumbbells back to the shoulders, then hinge and return to the hang position for the next rep
Keep your core braced and maintain control throughout the entire movement

Muscle Activation

Primary

TricepsGlutesQuadricepsFront shoulders

Secondary

HamstringsCoreTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Hang Clean and Press

The Dumbbell Hang Clean and Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

Dumbbell Hang Clean and Press

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Dumbbell Hang Clean and Press

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