The double dumbbell deadlift is a foundational strength movement that targets the hamstrings, glutes, back, and core—using a dumbbell in each hand. It’s a great alternative to the barbell and a staple in many double dumbbell deadlift workouts.

In this workout, double dumbbell deadlifts develop posterior chain strength, grip endurance, and movement control, all while allowing for more natural range of motion and easier scaling. Ideal for building strength and stability with minimal equipment.

The dumbbell hang squat clean is a full-body lift that begins from the hang position—just above the knees—and finishes in a deep front squat. Common in dumbbell hang squat clean workouts, this movement challenges coordination, power, and control without requiring a barbell.

In this workout, dumbbell hang squat cleans build leg strength, hip explosiveness, and front rack stability. The hang start emphasizes timing and muscle engagement, while the squat demands mobility and balance. It’s a versatile movement for refining clean mechanics and increasing conditioning.

Dumbbell shoulder to overhead refers to any movement that takes the dumbbells from the shoulders to full lockout overhead—such as a strict press, push press, or push jerk. A staple in dumbbell shoulder to overhead workouts, this movement builds upper-body strength and stability under load.

In this workout, dumbbell shoulder to overhead develops shoulder endurance, triceps strength, and core control. The independent loading of each arm challenges balance and muscular symmetry, while allowing for scalable progressions. It’s a go-to for building overhead capacity in both strength and conditioning settings.