Intermediate
Dumbbell Hang Pull
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
Grasp a set of dumbbells with an overhand grip with your palms facing you, and stand with your feet shoulder-width apart. -
Step 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. -
Step 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.
Muscle Groups
Dumbbell Hang Pull targets Glutes, Hamstrings, Quads, Shoulders, Total Body as seen below.
Exercise 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.
Barbell Hang Pull
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