VARIATIONS
Dumbbell Hang Power Clean
Dumbbells start below knees with neutral grip
This explosive pull develops power in the posterior chain by training the hips and legs to generate rapid force. It targets the hamstrings and glutes while engaging the traps and calves during the extension phase.
HOW TO DO IT
- Stand holding dumbbells at your sides with a neutral grip.
- Hinge at the hips to lower the weights just below your knees.
- Explosively extend your hips and knees to jump slightly.
- Shrug your shoulders and pull the dumbbells up along your body.
- Rotate your elbows under the weights to catch them at shoulder height.
- Stand fully upright before lowering the dumbbells back to the start.
COMMON MISTAKES
- Bending the elbows too early before hip extension.
- Catching the weights with stiff legs instead of absorbing impact.
- Leaning too far forward during the pull phase.
- Dropping the dumbbells abruptly instead of controlling the descent.
TIPS
- Keep the dumbbells close to your shins during the descent.
- Think of your arms as hooks rather than pulling with biceps.
- Drive through the mid-foot to maximize vertical force.
SAFETY
- Ensure adequate space overhead to avoid hitting obstacles during the catch.
- Maintain a neutral spine to prevent lower back strain during the hinge.
DETAILS
- Muscles
- Full Body
- Equipment
- Dumbbell
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Power clean
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Tempo and range
- Explosive
SIMILAR EXERCISES
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