Dumbbell Hang Power Clean
Gym Exercise Card
Equipment
The Dumbbell Hang Power Clean is a dynamic exercise that targets multiple muscle groups, enhancing strength and coordination. It combines elements of a squat, deadlift, and power clean to build explosive power primarily in the lower body and shoulders.
How to do it
- Start standing, feet shoulder-width apart, holding a dumbbell in each hand at your thighs.
- Push your hips back into a semi-squat, keeping your back straight and chest up.
- Explosively extend your hips and knees, shrugging your shoulders to lift the dumbbells.
- Catch the dumbbells at shoulder height, slightly bending your knees to absorb the weight.
- Stand up straight to complete the movement, then lower the dumbbells back to the starting position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Biceps Brachii Erector Spinae Hamstrings Trapezius Upper Fibers
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