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
Dumbbell Hang Clean Weight Standards
Compare your Dumbbell Hang Clean performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 30 lbs |
| Novice | 49 lbs |
| Intermediate | 76 lbs |
| Advanced | 108 lbs |
| Elite | 145 lbs |
Dumbbell Hang Clean Bodyweight Ratio Standards
See how your Dumbbell Hang Clean strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.25 |
| Intermediate | 0.40 |
| Advanced | 0.60 |
| Elite | 0.80 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.40 |
| Elite | 0.55 |
Dumbbell Hang Clean Standards by Bodyweight
Find the Dumbbell Hang Clean strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 16 lbs | 29 lbs | 48 lbs | 72 lbs | 99 lbs |
| 120 lbs | 19 lbs | 33 lbs | 53 lbs | 78 lbs | 107 lbs |
| 130 lbs | 21 lbs | 36 lbs | 57 lbs | 84 lbs | 113 lbs |
| 140 lbs | 24 lbs | 40 lbs | 62 lbs | 89 lbs | 120 lbs |
| 150 lbs | 27 lbs | 44 lbs | 66 lbs | 94 lbs | 126 lbs |
| 160 lbs | 29 lbs | 47 lbs | 71 lbs | 100 lbs | 132 lbs |
| 170 lbs | 32 lbs | 50 lbs | 75 lbs | 105 lbs | 138 lbs |
| 180 lbs | 34 lbs | 54 lbs | 79 lbs | 109 lbs | 143 lbs |
| 190 lbs | 37 lbs | 57 lbs | 83 lbs | 114 lbs | 149 lbs |
| 200 lbs | 39 lbs | 60 lbs | 87 lbs | 119 lbs | 154 lbs |
| 210 lbs | 42 lbs | 63 lbs | 90 lbs | 123 lbs | 159 lbs |
| 220 lbs | 44 lbs | 66 lbs | 94 lbs | 127 lbs | 164 lbs |
| 230 lbs | 46 lbs | 69 lbs | 97 lbs | 131 lbs | 169 lbs |
| 240 lbs | 49 lbs | 72 lbs | 101 lbs | 135 lbs | 173 lbs |
| 250 lbs | 51 lbs | 74 lbs | 104 lbs | 139 lbs | 178 lbs |
| 260 lbs | 53 lbs | 77 lbs | 107 lbs | 143 lbs | 182 lbs |
| 270 lbs | 55 lbs | 80 lbs | 111 lbs | 147 lbs | 186 lbs |
| 280 lbs | 58 lbs | 83 lbs | 114 lbs | 150 lbs | 190 lbs |
| 290 lbs | 60 lbs | 85 lbs | 117 lbs | 154 lbs | 194 lbs |
| 300 lbs | 62 lbs | 88 lbs | 120 lbs | 157 lbs | 198 lbs |
| 310 lbs | 64 lbs | 90 lbs | 123 lbs | 161 lbs | 202 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 21 lbs | 32 lbs | 47 lbs | 64 lbs |
| 100 lbs | 14 lbs | 23 lbs | 35 lbs | 50 lbs | 67 lbs |
| 110 lbs | 15 lbs | 24 lbs | 37 lbs | 52 lbs | 70 lbs |
| 120 lbs | 16 lbs | 26 lbs | 39 lbs | 55 lbs | 73 lbs |
| 130 lbs | 18 lbs | 27 lbs | 41 lbs | 57 lbs | 75 lbs |
| 140 lbs | 19 lbs | 29 lbs | 42 lbs | 59 lbs | 78 lbs |
| 150 lbs | 20 lbs | 30 lbs | 44 lbs | 61 lbs | 80 lbs |
| 160 lbs | 21 lbs | 31 lbs | 46 lbs | 63 lbs | 83 lbs |
| 170 lbs | 22 lbs | 33 lbs | 47 lbs | 65 lbs | 85 lbs |
| 180 lbs | 23 lbs | 34 lbs | 49 lbs | 67 lbs | 87 lbs |
| 190 lbs | 23 lbs | 35 lbs | 50 lbs | 68 lbs | 89 lbs |
| 200 lbs | 24 lbs | 36 lbs | 52 lbs | 70 lbs | 91 lbs |
| 210 lbs | 25 lbs | 37 lbs | 53 lbs | 72 lbs | 92 lbs |
| 220 lbs | 26 lbs | 38 lbs | 54 lbs | 73 lbs | 94 lbs |
| 230 lbs | 27 lbs | 39 lbs | 55 lbs | 75 lbs | 96 lbs |
| 240 lbs | 28 lbs | 40 lbs | 57 lbs | 76 lbs | 97 lbs |
| 250 lbs | 28 lbs | 41 lbs | 58 lbs | 77 lbs | 99 lbs |
| 260 lbs | 29 lbs | 42 lbs | 59 lbs | 79 lbs | 101 lbs |
Dumbbell Hang Clean Standards by Age
Discover how Dumbbell Hang Clean strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 26 lbs | 43 lbs | 65 lbs | 93 lbs | 124 lbs |
| 20 | 29 lbs | 48 lbs | 74 lbs | 105 lbs | 141 lbs |
| 25 | 30 lbs | 49 lbs | 76 lbs | 108 lbs | 145 lbs |
| 30 | 30 lbs | 49 lbs | 76 lbs | 108 lbs | 145 lbs |
| 35 | 30 lbs | 49 lbs | 76 lbs | 108 lbs | 145 lbs |
| 40 | 30 lbs | 49 lbs | 76 lbs | 108 lbs | 145 lbs |
| 45 | 29 lbs | 47 lbs | 72 lbs | 103 lbs | 138 lbs |
| 50 | 27 lbs | 44 lbs | 68 lbs | 97 lbs | 129 lbs |
| 55 | 26 lbs | 41 lbs | 63 lbs | 90 lbs | 120 lbs |
| 60 | 24 lbs | 38 lbs | 58 lbs | 82 lbs | 110 lbs |
| 65 | 22 lbs | 35 lbs | 53 lbs | 75 lbs | 100 lbs |
| 70 | 20 lbs | 32 lbs | 48 lbs | 68 lbs | 90 lbs |
| 75 | 19 lbs | 29 lbs | 43 lbs | 61 lbs | 81 lbs |
| 80 | 17 lbs | 27 lbs | 39 lbs | 55 lbs | 73 lbs |
| 85 | 16 lbs | 24 lbs | 36 lbs | 50 lbs | 66 lbs |
| 90 | 15 lbs | 22 lbs | 33 lbs | 46 lbs | 60 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 16 lbs | 25 lbs | 37 lbs | 52 lbs | 69 lbs |
| 20 | 18 lbs | 28 lbs | 42 lbs | 59 lbs | 78 lbs |
| 25 | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 80 lbs |
| 30 | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 80 lbs |
| 35 | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 80 lbs |
| 40 | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 80 lbs |
| 45 | 17 lbs | 27 lbs | 41 lbs | 57 lbs | 76 lbs |
| 50 | 17 lbs | 26 lbs | 39 lbs | 54 lbs | 72 lbs |
| 55 | 16 lbs | 24 lbs | 36 lbs | 50 lbs | 67 lbs |
| 60 | 15 lbs | 23 lbs | 33 lbs | 46 lbs | 61 lbs |
| 65 | 14 lbs | 21 lbs | 31 lbs | 42 lbs | 56 lbs |
| 70 | 13 lbs | 19 lbs | 28 lbs | 39 lbs | 51 lbs |
| 75 | 12 lbs | 18 lbs | 26 lbs | 35 lbs | 46 lbs |
| 80 | 11 lbs | 16 lbs | 23 lbs | 32 lbs | 41 lbs |
| 85 | 11 lbs | 15 lbs | 21 lbs | 29 lbs | 38 lbs |
| 90 | 10 lbs | 14 lbs | 20 lbs | 27 lbs | 34 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
- Start in a standing position with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend slightly at the knees and hips, allowing the dumbbells to hang just above knee level.
- Explosively extend your hips and knees while simultaneously shrugging your shoulders and pulling the dumbbells upward.
- As the dumbbells reach chest height, rotate your elbows underneath and catch the dumbbells at shoulder level, standing upright.
- 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.
Dumbbell Hang Clean Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Hang Clean?
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