Dumbbell Hang Power Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- biceps, triceps, quads, hamstrings
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Dumbbell Hang Clean
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hang Power Clean
- Begin with a dumbbell in each hand, arms hanging straight down in front of you.
- With your feet shoulder-width apart, hinge at your hips and lower your torso while keeping your back straight.
- Engage your core and explosively extend your hips and knees while pulling the dumbbells up toward your shoulders.
- Rotate your wrists and catch the dumbbells at shoulder height.
- Return to the start position and repeat for the desired number of reps.
Common Mistakes
- Not using enough leg power to drive the lift.
- Allowing elbows to drop below the wrists.
- Failing to fully extend the hips.
Modifications
- Use lighter weights for beginners.
- Perform the movement without weights to practice form.
Tips
- Engage your core throughout the movement.
- Keep your elbows higher than your wrists during the lift.
- Use a mechanical advantage by pulling the weights close to your body.
Dumbbell Hang Power Clean Alternatives
Tags
strength
weightlifting
dumbbell
clean
upper body
explosive power
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