Dumbbell Hang Power Clean

Category

Powerlifting

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. 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.
2. Explosively extend your hips and knees, shrugging your shoulders as you pull the dumbbells upward.
3. 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.
4. 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.

Form tips

• Use your hips and knees to generate power for the lift, not your lower back.
• Move explosively during the upward phase and catch the dumbbells with control.
• Avoid locking your knees; keep a slight bend to protect your joints.