How To Do Dumbbell Hang Power Clean

Dumbbell Hang Power Clean Exercise

Dumbbell Hang Power Clean is an explosive exercise that develops the upper back, rear shoulders, traps and forearms.

It also works the hips, glutes, hamstrings and lower back muscles.

The core section is activated throughout Dumbbell Hang Power Clean in order to maintain the correct upper body position and to support the lower back.

This is a great exercise to build power, speed, coordination, agility, mobility and balance.

Dumbbell Hang Power Clean Progression & Mobility

  • Place 2 dumbbells outside your feet. Assume a hip width stance.
  • Squat down and grab each dumbbell. At the bottom position, the dumbbells must be aligned with your wrist, elbows and shoulders. Your hips should be lower than your knees. Push your chest out to maintain a strong, flat back position.
  • Pick up the dumbbells by squatting up. Push your heels through the floor; hips and shins must come up at the same time.
  • When the dumbbells are at knee level, drive your hips forward to throw the dumbbells up and unto your shoulders. Open up your legs to shoulder width stance with knees bent when you catch the dumbbells on your shoulders.
  • One end of the dumbbell must be resting on your shoulder while the other should be in line with your elbow.
  • Straighten your legs and reset your stance to hip width position. Maintain a tight core position throughout the exercise.
  • Bring the dumbbells to your sides at knee level. Bend at the hips until the dumbbells are slightly below your knees. Drive your hips forward to bring the dumbbells back up to your shoulders.
  • Return the dumbbells to your sides at knee level and repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Dumbbell Hang Power Clean is to start the exercise with a rounded back.

This will increase the probability of injury to your lower back.

Another fault is to extend the legs at the start of the exercise. This may lead to  hamstring and lower back injuries.

Finally, trying to use muscle strength to clean the dumbbells to your shoulder may injure your elbows and shoulders.

Variations: Hang Power Clean, Medicine Ball Clean, Dumbbell Power Clean