Skip to main content

Dumbbell Hang Power Clean

Step by step instructions, muscle activation and variants for the Dumbbell Hang Power Clean.

HardGlutesQuadriceps

About this exercise

The dumbbell hang power clean is a dynamic, full-body power exercise adapted from the Olympic clean, performed with a pair of dumbbells starting from a hang position at mid-thigh. It develops explosive hip extension, total-body power, and coordination, making it a valuable addition to athletic training programs.

How to Perform

  • Stand with feet hip-width apart, holding a dumbbell in each hand at mid-thigh height with a neutral grip
  • Hinge at the hips slightly and bend the knees into the hang position, keeping your back flat and chest up
  • Explosively extend your hips and knees, shrugging your shoulders forcefully upward
  • Use the momentum to pull the dumbbells upward, leading with the elbows
  • Quickly rotate your elbows forward and drop into a slight quarter-squat to catch the dumbbells on your shoulders in the rack position
  • Stand tall to complete the rep, then lower the dumbbells back to the hang position under control
  • Keep the dumbbells close to your body throughout the pull
  • Maintain a neutral spine at all times — do not round the lower back

Muscle Activation

Primary
GlutesQuadricepsHamstringsTrapezius
Secondary
CalvesCoreSide shouldersInner forearmOuter forearmLower back

About the Dumbbell Hang Power Clean

The Dumbbell Hang Power Clean is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore