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Glutes · Advanced

Dumbbell Single Arm Hang Power Clean

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

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Dumbbell Single Arm Hang Power Clean demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackShoulders

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with one dumbbell hanging at your thigh, feet under your hips, and trunk braced.
  2. 02Hinge slightly and extend your hips and knees powerfully while keeping the dumbbell close.
  3. 03Guide the weight upward and rotate your elbow underneath it as it approaches the shoulder.
  4. 04Receive the dumbbell in the rack with a shallow knee bend and a neutral wrist.
  5. 05Stand fully to finish, then lower the dumbbell 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 Hang Power CleanRelated variationDumbbell Power 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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