Dumbbell hang clean

A compound exercise for the glutes and hamstrings and traps, with help from the quads, front delts, forearms. Equipment: dumbbells.

Orbit

Drag to rotate

WorksGlutesHamstringsTrapsQuadsFront deltsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Dumbbells at mid-thigh, hips hinged slightly.
Jump the hips forward and pull the bells up
Catch them at the shoulders in a quarter squat

Muscles worked

Dumbbell hang clean: 3D figure mid-rep with the glutes and hamstrings and traps highlighted

Glutes · main
Hamstrings · main
Traps · main
Quads
Front delts
Forearms

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell hang clean alternatives.

Power cleanBarbell
Power snatchBarbell
DeadliftBarbell
Kettlebell cleanKettlebells
Paused deadliftBarbell
Deficit deadliftBarbell and Plyo box or step

More glutes exercises

Trap bar deadliftTrap bar
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Leg pressLeg press

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