How It Works: Dumbbell Power Clean and Dumbbell Hang Power Clean

Though power cleans are traditionally known for building muscle in the shoulders, they actually offer many more benefits, even strengthening your calves, glutes, and hamstrings as well. After learning how to safely perform the dumbbell power clean and the dumbbell hang power clean, you will be on your way to burning body fat quickly, discovering your explosive power and abilities, and feeling strengthened throughout your entire body. Let’s take a look:

Dumbbell Power Clean

For this exercise, you will start with a hip width stance, with the dumbbells starting on the ground outside of your feet. Bend your knees and grip the center of each dumbbell. At this point, your shoulders should be leaning over or slightly in front of the dumbbells, while maintaining your lumbar curve.

Now, you will get into the motion of the dumbbell power clean. First, your hips and shoulders should rise from the starting position at the same rate. Then, your hips will extend rapidly followed by your legs. You should keep your heels down until your hips and legs extend. Once extended, shoulders strug followed by a pull under with the arms. Your dumbbells are received in a partial squat. Complete the movement at full hip and knee extension with the dumbbells on the shoulders.

Dumbbell Hang Power Clean

Once you have mastered the Dumbbell Power Clean, the Dumbbell Hang Power Clean is quite simple. The main difference between these two exercises is that the dumbbells in this one start in the hang position, while the Dumbbell power Clean begins with the dumbbells on the ground. You may be wondering, what are the different benefits of these two movements? Why do both? Because the hang power clean does not allow you to gain momentum from pulling the dumbbells from the ground, it allows you to build your power and explosiveness. The amount of weight you can lift for each of these movements will also likely vary. On the Dumbbell Hang Power Clean, you will likely be able to lift more than on the Dumbbell Power Clean.

Now that you know more about the differences between the Dumbbell Power Clean and the Dumbbell Hang Power Clean, let’s take a look at how to master the Dumbbell Hang Power Clean.

Start with your feet hip width apart. Grip the center of the dumbbells while maintaining your lumbar curve. Then, deadlift the dumbbells into hang position. Once you are in hang position, the rest of the movements are similar to the Dumbbell Power Clean. You will extend your hips and legs rapidly, keeping your heels down until your hips and legs are extended. Then, shoulders shrug followed by a pull under with the arms. The dumbbells are received in a partial squat and you will complete the movement at full hip and knee extension, with the dumbbells on your shoulders.

These two movements will serve as a foundation for your exercises, giving you a total body workout and burn. Once you are able to safely and properly execute these movements, you will be able to work on increasing the weight, while focusing on maintaining the proper form.

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