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Shoulders · Dumbbell
Dumbbell Hang Power Clean
Dumbbell Hang Power Clean is an advanced compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Dumbbell Hang Power Clean
- 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 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.
Dumbbell Hang Power Clean alternatives
More delts exercises
Dumbbell Hang Power Clean FAQ
What muscles does Dumbbell Hang Power Clean work?
Dumbbell Hang Power Clean mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Dumbbell Hang Power Clean?
You need a dumbbell.
How many sets and reps of Dumbbell Hang Power Clean should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hang Power Clean good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Dumbbell Hang Power Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Dumbbell Hang Power Clean?
Other exercises for the delts include Barbell Hang Clean, Barbell Split Clean, Barbell Clean and Press and Barbell Power Jerk.
For developers
Use Dumbbell Hang Power Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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