Exercise Facts
| Movement Pattern | Hinge, Pull, Push, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps |
| Equipment | Dumbbells |
| Environment | Gym |
| Skill Level | Intermediate |
| Series | Dumbbell Power Series, Hybrid Conditioning Series |
Overview
The Dumbbell Hang Clean & Press is a hybrid strength and power exercise that unites hip-driven pulling with a strong overhead press. Starting from the hang position rather than the floor, this movement minimizes fatigue while emphasizing timing, coordination, and control — making it ideal for functional athletes and hybrid competitors.
To perform, stand with feet shoulder-width apart, holding a dumbbell in each hand at thigh level with a neutral grip. Hinge at the hips, keeping a flat back and tight core, lowering the dumbbells just above the knees. Explosively extend your hips and pull the dumbbells upward, catching them in a front-rack position at shoulder height. From here, press both dumbbells overhead until the arms are fully extended, then lower them under control to the hang position.
The Dumbbell Hang Clean & Press targets the glutes, hamstrings, quads, shoulders, traps, triceps, and core, promoting both lower-body power and upper-body stability. Its unilateral nature challenges balance and coordination, helping correct strength imbalances and improving athletic movement efficiency.
Common faults include overusing the arms in the clean, leaning back excessively during the press, or losing core engagement between transitions. Cue “drive from the hips,” “catch clean,” and “press tall.”
At Relentless Bravery Fitness, this movement defines controlled explosiveness — strength directed through rhythm and intent. It’s an efficient, adaptable exercise for building real-world athletic power.
Program 3–5 sets of 5–8 reps, resting 60–90 seconds between sets. It can also be integrated into conditioning circuits for power endurance or as a key lift in functional hypertrophy sessions.
Setup (Steps)
Stand with feet shoulder-width apart; hold dumbbells at thighs; hinge slightly at hips; brace core; keep shoulders back.
Execution (Steps)
Explosively extend hips to drive dumbbells upward; catch in front rack at shoulders; press overhead to full lockout; lower under control.
Coaching Cues
“Drive from hips.” “Catch clean.” “Press tall.” “Stay tight through the core.”
Common Faults & Fixes
Overusing arms → initiate with hips.
Leaning back → keep ribs down.
Jerky transitions → smooth the catch and press phases.
Programming Ideas
3–5×5–8 reps; use moderate loads for power focus or lighter loads for conditioning EMOMs or hybrid circuits.
Variations
Single-arm hang clean & press, alternating-arm version, or push press variant.
Regressions
Dumbbell hang clean only, strict press, or front rack hold.
Standards & Competition Notes
Smooth pull from hang; elbows high; controlled front-rack catch; full overhead lockout.
Safety Notes
Avoid excessive arching; keep spine neutral; maintain tension in core during transition.
