Videos
Instructions
- Stand with feet shoulder-width apart holding dumbbells at your sides.
- Hinge at the hips to bring the dumbbells just above the knees into the hang position.
- Explosively extend your hips and pull the dumbbells upward using momentum.
- Drop into a full front squat while rotating the elbows under to catch the dumbbells at shoulder level.
- Stand up from the squat to complete the movement.
- Lower the dumbbells back to the hang position and repeat.
Technical Tips
- Keep your chest lifted and core braced throughout the movement.
- Do not curl the dumbbells; use a powerful hip extension to drive them up.
- Ensure your knees track over your toes during the squat phase.
- Maintain a neutral spine during the hinge and catch positions.
Breathing Tips
- Inhale as you lower into the hang position.
- Exhale forcefully during the explosive clean movement.
- Inhale again at the bottom of the squat and exhale as you return to standing.
Medical restrictions
- Lower back injuries
- Knee joint issues
- Shoulder instability or impingement
The Dumbbell Hang Squat Clean is a compound, high-intensity exercise designed to build strength, power, and coordination. Starting from the hang position just above the knees, this movement combines an explosive hip drive with a rapid transition into a full front squat. It is a popular choice among athletes and functional fitness enthusiasts for developing full-body strength and enhancing metabolic conditioning. The use of dumbbells increases the need for stability and balance, promoting unilateral strength and muscle engagement. This variation is particularly effective for training movement efficiency under load and improving performance in sport-specific or CrossFit-style workouts. Executed properly, the Dumbbell Hang Squat Clean challenges the posterior chain, lower body, and upper body, making it a comprehensive exercise for experienced lifters looking to develop dynamic athletic power and coordination.
What is a Dumbbell Hang Squat Clean good for?
The Dumbbell Hang Squat Clean is excellent for building explosive power, total-body strength, and athletic coordination while enhancing conditioning and metabolic output.
How is a Dumbbell Hang Squat Clean different from a Power Clean?
Unlike the Power Clean, the Dumbbell Hang Squat Clean includes a full squat after the clean and starts from the hang position, emphasizing lower body strength and mobility.
Can beginners do the Dumbbell Hang Squat Clean?
Due to its complexity and technical demands, the Dumbbell Hang Squat Clean is more suitable for intermediate to advanced users with foundational strength and movement control.
What muscles do Dumbbell Hang Squat Cleans work?
They primarily target the quadriceps and glutes while also engaging the lower back, shoulders, biceps, triceps, and core for stability and power transfer.
How many reps should I do for Dumbbell Hang Squat Cleans?
For strength and power, aim for 3–5 reps per set. For conditioning or high-intensity training, perform 6–10 reps depending on your fitness level and goals.