LiftsmithDumbbell hang clean alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the dumbbell hang clean, best matches first.
- Power cleanTrains the glutes and hamstrings and traps, same movement, needs barbell.
- Power snatchTrains the glutes and hamstrings and traps, same movement, needs barbell.
- DeadliftTrains the hamstrings and glutes, same movement, needs barbell.
- Kettlebell cleanTrains the glutes and hamstrings, same movement, needs kettlebells.
- Paused deadliftTrains the hamstrings and glutes, same movement, needs barbell.
- Deficit deadliftTrains the hamstrings and glutes, same movement, needs barbell and plyo box or step.
- Dumbbell Romanian deadliftTrains the hamstrings and glutes, same movement.
- Dumbbell swingTrains the glutes and hamstrings, same movement.
- Hang power cleanTrains the glutes and traps, same movement, needs barbell.
- Hang snatchTrains the glutes and traps, same movement, needs barbell.
- Hex bar Romanian deadliftTrains the hamstrings and glutes, same movement, needs trap bar.
- High-handle hex bar deadliftTrains the glutes and hamstrings, same movement, needs trap bar.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever