Dumbbell Hang Clean and Press

How to do it

Hold a dumbbell in each hand at your sides. Dip at the hips and knees, then explosively extend to pull the dumbbells up to your shoulders. From the catch, drive through your legs and press both dumbbells overhead until your arms lock out, then lower back to your shoulders and down to the start.

1. 1Feel your hips and legs explode to drive the dumbbells up to your
2. 2shoulders
3. 3Use a leg dip to start the overhead press, not just your arms
4. 4Lock out tall with arms extended and shoulders stacked over your hips

Common mistakes

• ×Avoid curling the dumbbells up; keep them tight to your body
• ×Don't overarch your lower back at lockout; brace your core
• ×Avoid pressing with a dead start; dip and drive through your legs

Muscles worked

The dumbbell hang clean and press mainly works the front delts and triceps, with the upper traps, forearms, upper chest, lower back, upper abs, lower abs, quads, glutes, hamstrings, and side delts assisting.

• Front DeltsPrimary
• TricepsPrimary
• Upper TrapsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower BackSupport
• Upper AbsSupport
• Lower AbsSupport
• QuadsSupport
• GlutesSupport
• HamstringsSupport
• Side DeltsSupport
• Mid TrapsMinor
• Lower TrapsMinor
• ObliquesMinor
• CalvesMinor