Dumbbell Hang Power Clean
Description
The dumbbell hang power clean uses two dumbbells starting at mid-thigh (hang position) and explosively drives them to the front rack using hip extension. The "power" designation means catching in a partial squat. It is easier to learn than barbell cleans and builds explosive power.
Muscle Group
Equipment Required
Dumbbell Hang Power Clean Instructions
- Stand with feet hip-width apart. Hold a dumbbell in each hand at mid-thigh.
- Hinge at the hips slightly — dumbbells at the hang position.
- Explosively extend hips, knees, and ankles — driving the dumbbells up.
- As the dumbbells rise, pull yourself under them and rotate your elbows around.
- Catch in a quarter-squat with the dumbbells on your front shoulders.
- Stand up from the quarter-squat.
- Lower back to the hang position and repeat.
- Easier to learn than barbell cleans. Use moderate weight.
Dumbbell Hang Power Clean Form & Visual
Dumbbell Hang Power Clean Benefits
- Builds explosive hip drive with dumbbells
- Easier to learn than barbell variants
- Develops catching mechanics
- Excellent athletic power exercise
- Builds bilateral coordination
- Full-body movement
Dumbbell Hang Power Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Trapezius
- Anterior deltoid (catch)
- Quadriceps
- Core (stabilizer)
Dumbbell Hang Power Clean Variations & Alternatives
- Dumbbell Power Clean (from floor)
- Dumbbell Hang Clean
- Barbell Hang Power Clean
- Kettlebell Hang Clean
- Single-Arm Dumbbell Hang Power Clean
- Dumbbell Single Power Clean
- Power Clean
