How to Do Dumbbell Hang Power Clean

Dumbbell Hang Power Clean is a full body exercise using dumbbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Dumbbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Dumbbell Hang Power Clean

  1. 01Stand with feet hip-width apart and hold two dumbbells against the outer thighs with a neutral grip.
  2. 02Hinge the hips back until the dumbbells reach mid-thigh height while maintaining a flat spine.
  3. 03Drive the hips forward aggressively and shrug the shoulders to pull the weights upward.
  4. 04Rotate the wrists quickly to catch the dumbbells on top of the shoulders in a slight knee dip.
  5. 05Stand tall to complete the rep before lowering the weights back to the hang position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hang Power Clean

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Catch the dumbbells on the shoulders with the elbows pointing forward rather than out to the sides to protect the wrist joints.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hang Power Clean questions

What muscles does Dumbbell Hang Power Clean work?

Dumbbell Hang Power Clean is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Dumbbell Hang Power Clean correctly?

Stand with feet hip-width apart and hold two dumbbells against the outer thighs with a neutral grip. Hinge the hips back until the dumbbells reach mid-thigh height while maintaining a flat spine. Drive the hips forward aggressively and shrug the shoulders to pull the weights upward. Rotate the wrists quickly to catch the dumbbells on top of the shoulders in a slight knee dip. Stand tall to complete the rep before lowering the weights back to the hang position.

What is the A90 coach tip for Dumbbell Hang Power Clean?

Catch the dumbbells on the shoulders with the elbows pointing forward rather than out to the sides to protect the wrist joints.

Is Dumbbell Hang Power Clean suitable for beginners?

Dumbbell Hang Power Clean is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hang Power Clean?

Dumbbell Hang Power Clean uses dumbbell.

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