If you want to build strength and explosiveness, look no further than the dumbbell hang power clean. For this exercise, you will need a pair of dumbbells.
How to do the Dumbbell Hang Power Clean
Start with your feet in a hip-width stance holding the dumbbells at your side. You want to grip the dumbbells in the center of the handles to ensure equal weight distribution.
Hinge slightly at the hips and then quickly extend your hips and legs pushing through your whole foot. Keeping your arms long, shrug your shoulders upwards and pull yourself under the weight.
At the top of the shrug, the hands rotate into the catch position and receive the dumbbells at your shoulders and in a quarter squat. The movement is completed by standing tall making sure hips, knees, and ankles are fully extended.
Dumbbell Hang Power Clean Tips
Form is important on this movement, so start with a light weight to really drill the correct movement pattern. Once you feel comfortable with the exercise, you can begin to add heavier dumbbells and more repetitions.