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Dumbbell Hang Power Clean

Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.

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Dumbbell Hang Power Clean demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your thighs, arms long, and feet about hip-width apart.
  2. 02Hinge slightly while keeping the weights close, then extend your hips and knees explosively.
  3. 03Guide the dumbbells upward close to your body and rotate your elbows underneath them.
  4. 04Receive the weights at your shoulders in a shallow squat with your trunk upright and wrists neutral.
  5. 05Stand fully to finish, then lower the dumbbells under control to the hang before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Power CleanRelated variationDumbbell Single Arm Hang Power CleanRelated variationDumbbell Squat Clean

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteKettlebell Clean & Goblet SquatComparable substituteBarbell Hang SnatchComparable substituteSquat JumpComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)

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