The Dumbbell Hang Clean
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General info
The Dumbbell Hang Clean video
How to perform exercise
- Встаньте прямо. Ноги на ширине плеч. Держите гантели на прямых руках вдоль туловища.
- Слегка наклонитесь вперед. Это исходное положение.
- Быстрым движением выпрямитесь. Держите гантели нейтральным хватом. Плечи тянем вверх к ушам.
- Далее, выполните быстрый и глубокий присед. Одновременно поднимите вес к плечам.
- Снова выпрямитесь, удерживая гантели на плечах.
- Сбросьте гантели и вернитесь в исходное положение
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «The Dumbbell Hang Clean» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
The Dumbbell Hang Clean
Author: AtletIQ: on
The Dumbbell Hang Clean — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
