Dumbbell Hang Power Cleans
The Dumbbell Hang Power Cleans is a beginner dumbbell exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentDumbbell
LevelBeginner
How to do the Dumbbell Hang Power Cleans
- On your feet, stand tall with your dumbbells, holding them at your sides.
- Hinge at the hips to lower them to your knees (picture 1).
- Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2).
- Stand up straight, then lower under control to your sides and repeat.
- Keep this fast and explosive; if your heart rate doesn’t hit the roof, you’re doing them wrong.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.