Dumbbell Hang Power Clean Guide | Build Explosive Power
Master the dumbbell hang power clean with our expert guide. Learn the proper technique to improve total-body explosiveness and athletic performance.
How to Perform
- Stand with your feet shoulder-width apart holding a dumbbell in each hand at your sides with a neutral grip.
- Hinge at the hips and slightly bend your knees to lower the weights to just above knee height while keeping your back flat.
- Drive aggressively through your heels and extend your hips, knees, and ankles simultaneously to create upward momentum.
- Shrug your shoulders at the peak of the extension and pull the dumbbells upward close to your body.
- Rotate your elbows underneath the weights quickly to catch the dumbbells on top of your shoulders in a partial squat.
- Stand up fully to complete the movement before lowering the weights back to the starting hang position.
Common Mistakes
- Rounding the lumbar spine during the initial hip hinge
- Using the arms to curl the weight rather than using hip drive
- Landing with locked knees instead of a soft athletic stance
- Allowing the dumbbells to swing too far away from the torso
Muscles Worked
Primary movers
- Hamstrings
Stabilizers
- Glutes
- Shoulders
- Lower Back
- Traps
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
Hamstrings · Strength