Dumbbell Hang Power Clean
10 reps
From the hang, explode your hips and pull the dumbbells to your shoulders.
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QUADS
Dumbbell Hang Power Clean
The dumbbell hang power clean trains explosive triple extension of the hips, knees and ankles, catching the weights at shoulder height. Starting from the hang keeps the focus on the powerful second pull rather than the lift off the floor. It builds coordination, power and grip strength in a single athletic movement.
How to do it
- 1
Stand with feet hip-width apart, a dumbbell in each hand hanging at your sides.
- 2
Dip into a quarter squat by bending your hips and knees.
- 3
Explode upward, pulling the dumbbells up toward shoulder height.
- 4
Quickly drop back into a quarter squat to receive the dumbbells at your shoulders.
- 5
Stand tall to finish the rep.
- 6
Lower the weights back to your sides and repeat for your target reps.