Legs · Dumbbell
Dumbbell Hang Power Clean
How to do the dumbbell hang power clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Hold a pair of dumbbells at your sides with the weights resting at mid-thigh. Dip slightly at the hips and knees, then explode upward by extending your hips, shrugging, and pulling yourself under the dumbbells to catch them at your shoulders in a quarter squat. Stand tall, then lower back to mid-thigh.
- 1Hips and legs snapping to drive the dumbbells up
- 2Pulling under the weights to catch them on your shoulders
- 3Standing up by driving through your heels with elbows high
Common mistakes
- Do not yank the dumbbells up with your arms or bend your elbows early
- Avoid catching with your elbows low or your chest collapsing
- Do not let the dumbbells drift away from your body
Muscles worked
The dumbbell hang power clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.
- QuadsPrimary
- GlutesPrimary
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Upper ChestSupport
- LatsSupport
- Lower BackSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsMinor
- Lower TrapsMinor
- ObliquesMinor
Kovo programs the dumbbell hang power clean for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.