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Dumbbell Single Arm Hang Power Clean & Press

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Single Arm Hang Power Clean & Press demonstration

Exercise overview

Training details

Full BodyGlutesQuadricepsHamstringsShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with one dumbbell at your thigh and use a short hinge to prepare the hang clean.
  2. 02Extend your hips powerfully and guide the dumbbell into a secure rack at the shoulder.
  3. 03Stand tall and brace your trunk without using another dip or leg drive.
  4. 04Press the dumbbell overhead until your arm is straight and the shoulder remains active.
  5. 05Lower the weight to the shoulder and then to the hang under control 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 Single Arm Hang Power Clean & JerkRelated variationDumbbell Clean and PressRelated variationDumbbell Single Arm Clean & JerkRelated variationDumbbell CleanRelated variationCircus Bell Clean & Press

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Alternatives

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

Comparable substituteDumbbell Back Kick with Overhead PressComparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteAxle Bar Power CleanComparable substituteAxle Bar Continental Clean

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