Dumbbell Hang Power Clean

The dumbbell hang power clean is an explosive lift that takes two dumbbells from your thighs to your shoulders. It builds power in your hips and upper back.

How to do the Dumbbell Hang Power Clean

1. Stand holding the dumbbells at your thighs, then hinge slightly with a flat back.
2. Drive your hips forward and shrug.
3. Pull your elbows high and turn them under the dumbbells.
4. Catch them softly at your shoulders in a quarter squat, then stand tall.

Common mistakes

• You curl the weights up. Let the hips and shrug move them. The arms follow.
• You catch with your chest leaning forward. Finish the hip drive and catch with your torso upright.
• The dumbbells crash into your shoulders. Bend your knees on the catch and let them land softly.

With a bench or without

A bench is not needed.

The lift is done standing, so there is no difference without a bench.

Easier and harder versions

Easier: Do a dumbbell high pull, which trains the same pull without the catch, or use lighter dumbbells.

Harder: Start from the floor on each rep or move up in weight.

Workouts that use the Dumbbell Hang Power Clean

More full-body exercises