Double Dumbbell Hang Squat Clean

Instructions for proper form

1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. 2. Begin by hinging at the hips slightly while bending your knees, keeping your chest up and back flat. 3. Lower the dumbbells down to the mid-thigh level, ensuring to maintain a straight line from your shoulder to your wrist. 4. Explosively extend your hips and knees while pulling the dumbbells upwards. 5. As the dumbbells rise, drop into a squat position while rotating your wrists to bring the dumbbells to your shoulders (front rack position). 6. Stand back up to the starting position while keeping the dumbbells in the front rack. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Rounding the back instead of maintaining a neutral spine. 2. Lifting the dumbbells with the arms instead of using the power of the legs and hips. 3. Not squatting low enough to complete the movement effectively. 4. Allowing the knees to cave inward during the squat. 5. Performing the movement too slowly and losing explosiveness.

Benefits

Specific benefits of the exercise

The Double Dumbbell Hang Squat Clean builds explosive power, improves coordination, and enhances overall strength in the quadriceps, glutes, and core. It also helps develop functional strength, which is beneficial for athletic performance and daily activities.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see increased lower body strength, improved power, and enhanced overall conditioning within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced athletes, weightlifters, those engaging in CrossFit, and individuals looking to improve their explosive full-body athleticism and leg strength.

Scientific studies supporting its effectiveness

Research indicates that ballistic training, such as the clean movement, enhances muscle power output and improves force production. Studies have shown improvements in vertical jump and sprint performance following ballistic training regimens.

Variations

Beginner modifications

1. Dumbbell Front Squat – focus on squatting with dumbbells held in a front rack position. 2. Bodyweight Squat – practice the squat movement without weights to build form and strength. 3. Single Dumbbell Hang Clean – use one dumbbell instead of two to reduce complexity.

Advanced progressions

1. Barbell Clean – progress to the traditional barbell clean for added load. 2. Power Clean – perform the power clean variation for building explosive strength. 3. Snatch – incorporate the snatch for an advanced full-body ballistic exercise.

Integrations

Complementary exercises

1. Dumbbell Thrusters – enhances full body strength and endurance. 2. Deadlifts – complements hip hinge and builds posterior chain strength. 3. Box Jumps – improves explosive power and leg strength.

Super set recommendations

Super set with Dumbbell Rows to target upper body muscles while allowing recovery for the lower body or with Jump Squats to enhance power endurance.

Sample workout routines

1. Warm-up: Dynamic stretches and light cardio. 2. Main Set: 3 sets of Double Dumbbell Hang Squat Clean (8-10 reps), followed by Dumbbell Thrusters (10-12 reps). 3. Conditioning: Finisher with Burpees (10 reps) and Plank Holds (30 seconds). 4. Cool Down: Stretching focusing on quads and hamstrings.

Exercise combinations

Combine with lunges for a full lower body workout or superset with kettlebell swings for a dynamic combination targeting entire posterior chain.

Best time to do this exercise in your workout

The Double Dumbbell Hang Squat Clean works best as part of your strength training session, ideally at the beginning when you have the most energy, or as part of a high-intensity interval training (HIIT) circuit.