How to Do the Perfect Dumbbell Hang Clean (Complete Guide)

Perfect Dumbbell Hang Clean Technique

The Dumbbell Hang Clean is a powerful Olympic lift variation that challenges your lower body, core, and shoulders while teaching coordination and explosiveness. By mastering this movement, you�ll improve your ability to generate force and quickly transfer it to your upper body.

Step-by-Step Form Guide

1. Setup Position: Stand with feet shoulder-width apart, holding dumbbells in front of thighs with a slight bend in the knees.
2. Initiate the Movement: Hinge at the hips, keeping the chest up and dumbbells close to your shins.
3. Drive the Hips: Explode upward by driving through your legs, extending your hips fully.
4. Pull and Clean: As you extend your hips, pull the dumbbells towards your chest, rotating your elbows under them.
5. Catch the Weight: Drop into a partial squat and catch the dumbbells at shoulder height, with elbows pointed forward.
6. Stand Up: Stand tall, locking your legs and stabilizing the dumbbells overhead.

Common Mistakes to Avoid

1. Rounding the back during the setup position
2. Not driving through the legs during the explosive phase
3. Letting the dumbbells drift too far from the body during the pull
4. Not fully extending the hips before pulling the dumbbells up5. Failing to drop under the dumbbells and catch them properly

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1. Improve body positioning and posture during the setup phase
2. Enhance hip drive and explosiveness for a more powerful pull
3. Optimize dumbbell positioning to ensure proper clean mechanics
4. Improve timing and rhythm to reduce inefficiency and injury risk
5. Increase confidence in the catching phase for better stability and control

Perfect Dumbbell Hang Clean Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching