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Dumbbell Hang Power Clean
Explosive full-body lift using dumbbells from a hang position that targets glutes, quads, and traps to develop power, speed, and coordination; ideal for CrossFit and functional training to improve explosive strength.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Quads, Traps
Secondary Muscles
Abs, Obliques, Forearms, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Traps
8/10Upper Traps
Hamstrings
7/10Biceps Femoris, Semitendinosus
Shoulders
7/10Anterior Delts, Medial Delts
Calves
6/10Gastrocnemius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Forearms
3/10Flexors
Biceps
3/10Long Head
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at sides with neutral grip, back flat, core braced, and shoulders back.
- Hinge at hips to lower dumbbells to mid-thigh hang position, keeping back flat and weights close to body.
- Explosively extend ankles, knees, and hips while shrugging shoulders to pull dumbbells upward.
- Quickly rotate elbows high and pull under dumbbells into quarter squat catch on shoulders.
- Drive through heels to stand tall, fully extending hips and knees.
- Lower dumbbells controlled back to hang position for next rep.
Coaching Tips
Form Cues
- Drive from hips
- Shrug aggressively
- Keep weights close
- Elbows high in catch
- Brace core tight
Breathing
Inhale deeply to brace core in setup and hang; exhale forcefully during explosive drive and catch.
Tempo
1-0-1
Range of Motion
Lower to mid-thigh hang with knees slightly bent; catch in quarter squat with elbows high and dumbbells on shoulders; full hip and knee extension at top.
Safety
Safety Notes
- Avoid if acute shoulder, wrist, or lower back issues
- Start with light weights to master form
- Maintain neutral spine throughout
- Use wrist wraps if grip fails
- Stop if sharp pain occurs
Spotting
Not typically spotted due to explosive nature; perform with light loads or use safety pins if combining with rack; self-spot by controlling descent.
Common Mistakes
- Rounding back during hinge
- Pulling with arms instead of hips
- Swinging weights away from body
- Incomplete triple extension
- Dropping elbows low in catch
When to Avoid
- Acute shoulder impingement
- Wrist or elbow pain
- Lower back injuries
- Poor core stability
Flexibility Needed
- Adequate ankle dorsiflexion for catch
- Hip mobility for hinge and squat
- Shoulder flexion and rotation for rack position
Build Up First
- Mastery of hip hinge
- Basic squat technique
- Familiarity with explosive pulls
Also known as
DB Hang Power Clean, Dumbbell Power Clean from Hang, Double Dumbbell Hang Clean
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