Dumbbell Hang Power Clean

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Trapezius
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Biceps Femoris

Helps

• Deltoid
• Erector Spinae
• Gastrocnemius
• Biceps

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Hold two dumbbells at your thighs, feet under the hips.
2. Hinge slightly so the dumbbells hang just above your knees, back flat.
3. Drive the hips forward and extend the legs explosively, then shrug hard so the dumbbells travel up close to your body.
4. Pull yourself under, turning the elbows forward, and catch the dumbbells on your shoulders in a quarter squat.
5. Stand up tall, then lower the dumbbells back to the hang position with control.

Cues

• The power comes from the hips; the arms only guide the weights.
• Keep the dumbbells close to the body as they rise.
• Land with soft knees and the elbows pointing forward.

Common mistakes

• Reverse-curling the dumbbells up with the arms.
• Rounding the back in the hang position.
• Letting the dumbbells swing far away from the body.

Alternatives

• Power Clean
• Dumbbell Snatch
• Kettlebell Swing