Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Dumbbell Hang Clean and Jerk

Master the explosive Dumbbell Hang Clean and Jerk. Lift the dumbbell from a hang to your shoulder, then powerfully drive it overhead.

Advanced

Compound

Push

2 min per set2 min rest

Weightlifting

Dumbbell

Description

An explosive weightlifting exercise that works on multiple muscle groups. It consists of lifting a dumbbell from the hang position to the shoulder (clean), and then pushing it overhead (jerk).

How to Do Dumbbell Hang Clean and Jerk

1
Setup
Stand with feet hip-width apart, holding a dumbbell in one hand with an overhand grip, arm extended towards the floor. Hinge at your hips with a slight knee bend, keeping your chest up and the dumbbell hanging just above your knees.
2
Setup
Engage your core and maintain a neutral spine. Your non-working arm can be extended out for balance or held close to your body.
3
Explosively extend your hips and knees, shrugging your shoulder to pull the dumbbell vertically. As the dumbbell rises, quickly rotate your wrist and elbow under it, catching it in a front rack position on your shoulder.
4
From the rack position, slightly bend your knees (dip), then immediately drive through your heels, extending your legs and pressing the dumbbell directly overhead.
5
Fully extend your arm and lock out your elbow with the dumbbell directly over your shoulder, hip, and ankle. Control the descent by reversing the movement, first bringing the dumbbell back to the shoulder, then lowering it to the hang position.

Tips

Focus on the "triple extension" during the clean: simultaneously extend your ankles, knees, and hips powerfully to generate maximum upward momentum for the dumbbell.
Ensure a smooth transition from the clean to the jerk; use the momentum from the clean to help set up for the dip and drive of the jerk.
For the jerk, think of "punching the ceiling" with the dumbbell, driving it straight up and slightly back, rather than pressing it forward.
Maintain a tight core throughout the entire movement, especially during the overhead lockout, to protect your spine and provide a stable base.

Common Mistakes

×Pulling with arms during the clean: Many people try to arm-curl the dumbbell up; instead, use your powerful hip drive to propel the dumbbell upwards, allowing your arm to guide it.
×Not fully extending hips in the clean: Failing to achieve full hip extension limits power transfer; ensure a strong, explosive hip thrust to get the most out of the movement.
×Pressing the jerk instead of driving: Using a slow press instead of an explosive leg drive for the jerk reduces efficiency and places undue stress on the shoulders; utilize a quick dip and powerful leg drive to elevate the dumbbell.