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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Dumbbells
Dumbbell Hang Power Clean
4 steps Updated 29/08/2026
Dumbbell Hang Power Clean is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Dumbbells.
Step by step
How to perform it
- Begin in a squat position with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other), letting the dumbbells hang close to your shins.
- Explosively extend your hips and knees, shrugging your shoulders as you pull the dumbbells upward.
- As the dumbbells reach chest height, quickly rotate your wrists and elbows to catch the dumbbells on your shoulders while dropping into a partial squat.
- Stand up by extending your hips and knees, bringing the dumbbells to shoulder height. Lower the dumbbells back to the starting position with control and repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Dumbbell Hang Power Clean
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