The hang clean is a total body strength and conditioning exercise that is perfect for athletes of all levels. It is an explosive movement that works the entire body, and it can be performed with a barbell, dumbbells or kettlebells. In this article, we will discuss the benefits of the hang clean, and we will provide instructions on how to perform this exercise safely and effectively.
What is the Dumbbell Hang Clean?
The dumbbell hang clean is a compound exercise that targets the muscles of the posterior chain, including the hamstrings, glutes, and erector spinae. This movement also recruits the quadriceps, shoulders, and trapezius. The hang clean is an excellent exercise for developing explosive power, strength and muscular endurance.
Benefits of the Hang Clean
There are many benefits to performing the hang clean exercise, including:
-Improved athletic performance
-Increased muscle mass
- strengthened connective tissue
-Improved bone density
-Reduced risk of injury
What muscles are worked with a dumbbell hang clean?
The primary muscles worked with a dumbbell hang clean are the hamstrings, glutes, and erector spinae. This movement also recruits the quadriceps, shoulders, and trapezius. The hang clean is an excellent exercise for developing explosive power, strength and muscular endurance.
How to Perform the Dumbbell Hang Clean Exercise
To properly execute the dumbbell hang clean exercise:
-Start by holding a pair of dumbbells at arm's length in front of your thighs, with your palms facing your thighs. This will be your starting position.
-Keeping your lower back in its natural arch, bend at your hips and knees and lower the dumbbells to just below knee level while maintaining the natural arch in your lower back.
-From this position, explosively extend your hips and knees as you shrug your shoulders and pull the dumbbells up to your collarbone. As the dumbbells reach shoulder height, flip your wrists so that your palms face forward and continue to guide the dumbbells upward until they reach chest level.
The hang clean is a great exercise for developing explosive power, strength, and muscular endurance. It also recruits many different muscle groups including the hamstrings, glutes, quads, lats, pecs, delts, and core.
This makes it an excellent exercise for both strength and conditioning purposes.
Alternatives movements
Dumbbell power clean
The dumbbell power clean is a great alternative to the hang clean. It is performed in the same manner as the hang clean, except that you start with the dumbbells on the floor instead of hanging at your side.
This puts more emphasis on the quadriceps and increases the range of motion.
Dumbbell clean and press
The dumbbell clean and press is another great alternative to the hang clean. It is performed in the same manner as the hang clean, except that you press the dumbbells overhead after you have cleaned them to your shoulders.
This puts more emphasis on the shoulder girdle and increases the range of motion.
How to perform a clean and press with dumbbells
Start by standing with your feet hip-width apart and holding a pair of dumbbells at your sides with an overhand grip.
Hinge at your hips and knees and lower your torso until it is nearly parallel to the floor. Be sure to keep your back flat and maintain a neutral spine throughout the movement.
From this position, explosively extend your hips and knees to jump and shrug the dumbbells up to your shoulders. As you do this, keep your elbows close to your sides.
Once the dumbbells reach your shoulders, dip underneath them and catch them at arm’s length with your palms facing each other.
From here, press the dumbbells overhead and lock out your arms. Reverse the motion by lowering the dumbbells back down to your shoulders and then all the way back down to your sides. That’s one rep.
Barbell clean
The barbell clean is a great exercise for building explosive power and strength in the legs, hips, and core.
To perform the barbell clean, start by standing with your feet shoulder-width apart and your knees slightly bent.
Hinge at your hips and reach down to grab the barbell with an overhand grip, hands just outside of your shins.
Keeping your back flat and shoulders down and back, drive your heels into the ground and explosively extend your hips and knees to jump up and shrug the barbell up to your shoulders.
As you do this, keep your elbows close to your sides. Once the barbell reaches your shoulders, dip underneath it and catch it with your elbows bent and hands cupped around the bar.
To make this exercise more challenging, you can increase the weight of the barbell or perform it as a complex with other exercises such as squats or presses.
Barbell power clean
The barbell power clean is another good alternative to the hang clean. It is performed in the same manner as the dumbbell power clean, except that you use a barbell instead of dumbbells.
Barbell clean and press
Kettlebell hang clean
The kettlebell hang clean is a variation of the barbell power clean. It is performed with a kettlebell instead of a barbell.
To perform the kettlebell hang clean, start by holding a kettlebell in one hand with your arm extended straight. Then, bend your knees and hinge forward at the hips. Swing the kettlebell back between your legs. As you swing the kettlebell back, extend your hips and knees to generate momentum.
As the kettlebell swings forward, explosively extend your hips and pull the kettlebell up to shoulder level. Catch the kettlebell with your elbow bent and hand cupped around it.
Advantages of using dumbbells for hang cleans
The main advantages of using dumbbells are that it allows for a more natural range of motion and also activates more stabilizing muscles.
Another advantage is that it can be done with one or two dumbbells, making it perfect for those who are new to the movement or working out with limited equipment.
Conclusion
Hang cleans are an excellent way to develop explosive strength and power. The exercise can be performed with a barbell, kettlebell, or dumbbell. This makes it perfect for people who are just starting out or working out with limited equipment. The hang clean also activates more stabilizing muscles than other exercises, making it ideal for athletes who want to improve their performance. Try this exercise today and see the difference it makes
Hang clean FAQs
Q: What are the steps of a good hang clean?
A: Start by standing with your feet shoulder-width apart and your knees slightly bent. Holding a dumbbell in each hand, allow the weights to hang at arm’s length by your sides. This is the starting position. Bend your hips back and lower your body into a quarter squat. As you descend, swing the dumbbells back between your legs. Reverse direction and explosively jump upward, using the momentum to help you curl the weights up to shoulder level as you rise onto your toes. As the dumbbells reach shoulder level, rotate your wrists so that your palms face forward, and then press the weights overhead. Lower the weights back to the starting position and repeat.
Q: What are some functional benefits of hang clean?
A: The hang clean is a great exercise for building explosive power and strength in the lower body. It also challenges your coordination and proprioception, as you have to time your jump with the movement of the weights. This makes it a great exercise for athletes who need to develop reactive force production, such as basketball players or volleyball players. Additionally, because the hang clean activates so many muscle groups simultaneously, it can be a great conditioning exercise when performed at a high intensity.
Q: Are there any drawbacks to hang clean?
A: As with any exercise, there are potential risks associated with performing the hang clean. These include strains or tears in the muscles and connective tissues, as well as injuries to the joints. Therefore, it is important to use proper form when performing this exercise and to start light, gradually increasing the weight as you become more comfortable with the movement. Additionally, those with pre-existing injuries or joint problems may want to avoid this exercise altogether.
Q: How can I incorporate hang clean into my workout routine?
A: The hang clean can be performed as a standalone exercise or as part of a larger circuit training routine. If you are new to this exercise, start light and focus on perfecting your form before increasing the weight. For a more challenging workout, try adding dumbbells to the mix.
Q: What are the benefits of hang clean?
A: The benefits of hang clean include improved conditioning, increased explosive power, and strengthened muscles. This exercise is often used by athletes to help improve their performance.
Q: Are there any precautions I should take when performing hang clean?
A: Yes, it is important to maintain good form when performing this exercise and to start light, gradually increasing the weight as you become more comfortable with the movement. Additionally, those with pre-existing injuries or joint problems may want to avoid this exercise altogether.
If you're looking for a strength and conditioning exercise that offers a multitude of benefits, look no further than the hang clean with dumbbells. This full-body movement helps improve explosive power, coordination, and balance while also working a variety of muscles.
While the hang clean with dumbbells is an excellent exercise for athletes, it's important to note that form is key. Be sure to start light and gradually increase the weight as you become more comfortable with the movement. Additionally, those with pre-existing injuries or joint problems may want to avoid this exercise altogether.
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