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Dumbbell Hang Pull

INTERMEDIATE

Dumbbell Hang Pull

Dumbbell Hang Pull provides strength and power to the entire body, emphasizing quads, shoulders, and glutes. This workout also serves as a stepping stone for the clean and jerk as well as the snatch.

STRENGTH INTERMEDIATE DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
GLUTES HAMSTRINGS QUADS SHOULDERS TOTAL BODY

Instructions

  1. Grasp a set of dumbbells with an overhand grip with your palms facing you, and stand with your feet shoulder-width apart.
  2. Bend your knees and lean forward slightly at the waist, allowing the dumbbells to hang close to your body in front of your hips.
  3. Keeping your core tight, jump up as you lift the dumbbells in front of you and shrug your shoulders, making sure the dumbbells are as close to your body as possible. When the dumbbells are at eye level, allow them to return to their original position without too much resistance.

Tips

  • Be sure to use your body's momentum to lift the dumbbells.
  • Don't let the dumbbells go too far away from your body. Keep them as close to the body as possible.

Alternative Exercises

Barbell Hang Pull
ADVANCED

Barbell Hang Pull

STRENGTH BARBELL

Barbell Hang Pull can help build muscles across your body, including in your glutes, hamstrings, quadriceps, biceps, and core. Barbell Hang Pull also increases your ability to perform similar exercises like Barbell Clean, Barbell Dead Lift, and Shrug.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024