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Dumbbell Hang Clean Strength Standards for Men and Women

Discover how your Dumbbell Hang Clean performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Hang Clean Strength Level

Calculate Your Dumbbell Hang Clean Strength

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Dumbbell Hang Clean Weight Standards

Compare your Dumbbell Hang Clean performance to these weight standards and see where you stand.

LevelWeight
Beginner30 lbs
Novice49 lbs
Intermediate76 lbs
Advanced108 lbs
Elite145 lbs

Dumbbell Hang Clean Bodyweight Ratio Standards

See how your Dumbbell Hang Clean strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.80
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55

Dumbbell Hang Clean Standards by Bodyweight

Find the Dumbbell Hang Clean strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs16 lbs29 lbs48 lbs72 lbs99 lbs
120 lbs19 lbs33 lbs53 lbs78 lbs107 lbs
130 lbs21 lbs36 lbs57 lbs84 lbs113 lbs
140 lbs24 lbs40 lbs62 lbs89 lbs120 lbs
150 lbs27 lbs44 lbs66 lbs94 lbs126 lbs
160 lbs29 lbs47 lbs71 lbs100 lbs132 lbs
170 lbs32 lbs50 lbs75 lbs105 lbs138 lbs
180 lbs34 lbs54 lbs79 lbs109 lbs143 lbs
190 lbs37 lbs57 lbs83 lbs114 lbs149 lbs
200 lbs39 lbs60 lbs87 lbs119 lbs154 lbs
210 lbs42 lbs63 lbs90 lbs123 lbs159 lbs
220 lbs44 lbs66 lbs94 lbs127 lbs164 lbs
230 lbs46 lbs69 lbs97 lbs131 lbs169 lbs
240 lbs49 lbs72 lbs101 lbs135 lbs173 lbs
250 lbs51 lbs74 lbs104 lbs139 lbs178 lbs
260 lbs53 lbs77 lbs107 lbs143 lbs182 lbs
270 lbs55 lbs80 lbs111 lbs147 lbs186 lbs
280 lbs58 lbs83 lbs114 lbs150 lbs190 lbs
290 lbs60 lbs85 lbs117 lbs154 lbs194 lbs
300 lbs62 lbs88 lbs120 lbs157 lbs198 lbs
310 lbs64 lbs90 lbs123 lbs161 lbs202 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs21 lbs32 lbs47 lbs64 lbs
100 lbs14 lbs23 lbs35 lbs50 lbs67 lbs
110 lbs15 lbs24 lbs37 lbs52 lbs70 lbs
120 lbs16 lbs26 lbs39 lbs55 lbs73 lbs
130 lbs18 lbs27 lbs41 lbs57 lbs75 lbs
140 lbs19 lbs29 lbs42 lbs59 lbs78 lbs
150 lbs20 lbs30 lbs44 lbs61 lbs80 lbs
160 lbs21 lbs31 lbs46 lbs63 lbs83 lbs
170 lbs22 lbs33 lbs47 lbs65 lbs85 lbs
180 lbs23 lbs34 lbs49 lbs67 lbs87 lbs
190 lbs23 lbs35 lbs50 lbs68 lbs89 lbs
200 lbs24 lbs36 lbs52 lbs70 lbs91 lbs
210 lbs25 lbs37 lbs53 lbs72 lbs92 lbs
220 lbs26 lbs38 lbs54 lbs73 lbs94 lbs
230 lbs27 lbs39 lbs55 lbs75 lbs96 lbs
240 lbs28 lbs40 lbs57 lbs76 lbs97 lbs
250 lbs28 lbs41 lbs58 lbs77 lbs99 lbs
260 lbs29 lbs42 lbs59 lbs79 lbs101 lbs

Dumbbell Hang Clean Standards by Age

Discover how Dumbbell Hang Clean strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1526 lbs43 lbs65 lbs93 lbs124 lbs
2029 lbs48 lbs74 lbs105 lbs141 lbs
2530 lbs49 lbs76 lbs108 lbs145 lbs
3030 lbs49 lbs76 lbs108 lbs145 lbs
3530 lbs49 lbs76 lbs108 lbs145 lbs
4030 lbs49 lbs76 lbs108 lbs145 lbs
4529 lbs47 lbs72 lbs103 lbs138 lbs
5027 lbs44 lbs68 lbs97 lbs129 lbs
5526 lbs41 lbs63 lbs90 lbs120 lbs
6024 lbs38 lbs58 lbs82 lbs110 lbs
6522 lbs35 lbs53 lbs75 lbs100 lbs
7020 lbs32 lbs48 lbs68 lbs90 lbs
7519 lbs29 lbs43 lbs61 lbs81 lbs
8017 lbs27 lbs39 lbs55 lbs73 lbs
8516 lbs24 lbs36 lbs50 lbs66 lbs
9015 lbs22 lbs33 lbs46 lbs60 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs25 lbs37 lbs52 lbs69 lbs
2018 lbs28 lbs42 lbs59 lbs78 lbs
2518 lbs29 lbs43 lbs60 lbs80 lbs
3018 lbs29 lbs43 lbs60 lbs80 lbs
3518 lbs29 lbs43 lbs60 lbs80 lbs
4018 lbs29 lbs43 lbs60 lbs80 lbs
4517 lbs27 lbs41 lbs57 lbs76 lbs
5017 lbs26 lbs39 lbs54 lbs72 lbs
5516 lbs24 lbs36 lbs50 lbs67 lbs
6015 lbs23 lbs33 lbs46 lbs61 lbs
6514 lbs21 lbs31 lbs42 lbs56 lbs
7013 lbs19 lbs28 lbs39 lbs51 lbs
7512 lbs18 lbs26 lbs35 lbs46 lbs
8011 lbs16 lbs23 lbs32 lbs41 lbs
8511 lbs15 lbs21 lbs29 lbs38 lbs
9010 lbs14 lbs20 lbs27 lbs34 lbs

Dumbbell Hang Clean Overview

The Dumbbell Hang Clean is a dynamic exercise that enhances power, coordination, and engages multiple muscle groups through an explosive hip extension and upper body pull.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Hang Clean

  1. Start in a standing position with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
  2. Bend slightly at the knees and hips, allowing the dumbbells to hang just above knee level.
  3. Explosively extend your hips and knees while simultaneously shrugging your shoulders and pulling the dumbbells upward.
  4. As the dumbbells reach chest height, rotate your elbows underneath and catch the dumbbells at shoulder level, standing upright.
  5. Lower the dumbbells back to the starting position and repeat.

Want to perfect your form? Check out our detailed guide on Dumbbell Hang Clean for proper technique and tips.

Pro Tips for Dumbbell Hang Clean

  • Keep your back straight throughout the movement.
  • Focus on a powerful hip extension to initiate the pull.
  • Avoid letting your knees cave inward during the catch phase.
  • Use a controlled motion when lowering the dumbbells back to the starting position.
  • Begin with lighter weights to master the form before progressing to heavier loads.

Compare Other Exercises

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