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Quadriceps · Advanced

Dumbbell Hang Clean Thruster

Dumbbell hang clean followed by a full front squat whose ascent flows directly into an overhead thruster finish.

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Dumbbell Hang Clean Thruster demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the dumbbells hanging at your thighs, brace your trunk, and set your feet under your hips.
  2. 02Use a short hinge and powerful hip extension to clean the dumbbells into the shoulder rack.
  3. 03Move into your squat stance and descend into a controlled front squat with the weights secured at your shoulders.
  4. 04Drive out of the squat and transfer the rising momentum directly into an overhead press.
  5. 05Finish with both arms locked overhead, then lower the dumbbells to the rack and back to the hang.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Squat Clean ThrusterEasier regressionDumbbell ThrusterRelated variationDumbbell Squat CleanRelated variationDumbbell Swing to Squat and PressRelated variationDumbbell Single Arm Thruster

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBarbell Hang SnatchComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)Comparable substituteKettlebell Clean & Goblet SquatComparable substituteKettlebell Hang Power Clean

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