Dumbbell Hang Power-Clean
Explosive full-body workout! The Dumbbell Hang Power-Clean builds strength, power, and coordination. Start cleaning today!
The Dumbbell Hang Power-Clean is a compound exercise that mainly works the quads and back, with help from the glutes & hips and core. You'll need: dumbbells.
Required Equipment
Dumbbell Hang Power-Clean Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Dumbbell Hang Power-Clean Variations and Alternatives
How to do the Dumbbell Hang Power-Clean
Start by standing straight with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length, palms facing the thighs.
Drop into a squat position with a neutral spine and the dumbbells just above your knees. This is your starting position.
Drive through your heels to extend your hips and knees, and as you gain momentum, shrug your shoulders and use the power from your lower body to start pulling the dumbbells upwards.
As the dumbbells reach the level of your thighs or higher, drop slightly into a partial squat position while rotating your elbows forward and around the dumbbells.
Catch the dumbbells at shoulder height with your elbows high and palms facing each other. Your upper arms should be parallel to the ground.
Stand up straight by extending your hips and knees to achieve a full upright position with the dumbbells at shoulder height.
Lower the dumbbells back to the starting position in a controlled manner.
Make sure to keep your back straight throughout the movement, and focus on a quick transition when rotating the elbows during the catch phase. Choose an appropriate weight that allows execution with proper form.
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Dumbbell Hang Power-Clean FAQs
What muscles does the Dumbbell Hang Power-Clean work?
The Dumbbell Hang Power-Clean mainly works the quads and back, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Hang Power-Clean?
Dumbbells.
Is the Dumbbell Hang Power-Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Hang Power-Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Hang Power-Clean variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Hang & Power-Clean, Barbell Muscle Clean and Dumbbell Hang Clean & Press.
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