Dumbbell Hang Power Clean

Expert Advice

Use a powerful hip drive to initiate the movement, and focus on a quick transition from the pull to the catch phase.

How-to-do Steps

Stand with feet hip-width apart, holding dumbbells in front of your thighs.
Bend your knees slightly, hinge at the hips, and lower the dumbbells to just above knee level.
Explosively extend your hips, knees, and ankles while shrugging your shoulders to pull the dumbbells upward.
Drop under the dumbbells, catching them at shoulder height with elbows high.
Stand up straight to complete the movement.
Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.

Track Dumbbell Hang Power Clean in FitAI

Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.

Start Free

Muscles Worked

Dumbbell Hang Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Hamstrings, Chest, Abs, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads15%

Biceps10%

Forearms10%

Shoulders10%

Calves10%

Hamstrings10%

Chest10%

Abs25%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell Hang Power Clean work?

Dumbbell Hang Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Hamstrings, Chest, Abs. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Hang Power Clean?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell Hang Power Clean suitable for beginners?

Dumbbell Hang Power Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.