Hang Power Clean (Dumbbell)
Trains the quadriceps, with help from the glutes, hamstrings and upper back. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Hang Power Clean (Dumbbell)
- 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.
Form cues
Getting it right
- 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.
Muscles worked
What Hang Power Clean (Dumbbell) trains
In the programs
None of our programs use the Hang Power Clean (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Hang Power Clean (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hang Power Clean (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.