Dumbbell Hang Power Clean: How-to, Tips & More
The Dumbbell Hang Power Clean is a intermediate compound exercise for your glutes. You do it with dumbbells. It is a good fit when your goal is strength.
Besides the glutes, it also works your quads, hamstrings and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
Traps
Secondary
How to do the Dumbbell Hang Power Clean
- Stand tall with a dumbbell in each hand at your sides.
- Hinge until the dumbbells are just above your knees.
- Drive your hips forward explosively and shrug.
- Catch the dumbbells on your shoulders with your knees slightly bent, then stand up.
Dumbbell Hang Power Clean tips
- Keep the dumbbells close to your body on the way up.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Dumbbells
Type
Compound
Dumbbell Hang Power Clean alternatives
Dumbbell Glute Bridge
Glutes
Dumbbell Hip Thrust
Glutes
Dumbbell Reverse Lunge
Glutes
Single Leg Dumbbell Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Dumbbell Hang Power Clean work?
The Dumbbell Hang Power Clean mainly works your glutes, with help from your quads, hamstrings and traps.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Hang Power Clean good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Dumbbell Hang Power Clean?
You need dumbbells.
Add Dumbbell Hang Power Clean to your program
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