Double Dumbbell Hang Power Clean

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides with a neutral grip. 2. Hinge at your hips by pushing your butt back while maintaining a slight bend in your knees. Your torso should lean forward but stay flat. 3. As you begin to stand up, explosively extend your hips and knees, and pull the dumbbells upward against your body. 4. As the weights rise, drop your body under the dumbbells into a partial squat while rotating your elbows around to the front, finishing in a front rack position. 5. Ensure your elbows stay high and your chest remains up throughout the movement. 6. Lower the weights back to the start position and repeat.

Common mistakes to avoid

1. Rounding the back instead of maintaining a flat back during the hip hinge. 2. Lifting with your arms instead of driving through your legs and hips. 3. Not keeping the dumbbells close to the body, which can strain the shoulders and lower back. 4. Improper squat depth, either going too low or not low enough during the catch.

Benefits

Specific benefits of the exercise

1. Improves explosive strength and power in the lower body. 2. Enhances glute strength and overall muscle activation due to the compound nature of the exercise. 3. Develops coordination and stabilization during dynamic movements.

Expected results and timeframe

Incorporating this exercise 2-3 times a week may lead to noticeable strength and power improvements in the glutes and overall body composition in 4-8 weeks, depending on consistency and overall programming..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals looking to improve their athletic performance, increase glute strength, and develop explosive power, particularly those involved in sports requiring fast and powerful movements.

Scientific studies supporting its effectiveness

Studies have shown that compound ballistic exercises, such as the power clean, significantly improve explosive strength and muscle recruitment (Schoenfeld, 2010; Zink et al., 2006), confirming their efficacy in enhancing athletic performance.

Variations

Beginner modifications

1. Start with a single dumbbell to learn the movement mechanics. 2. Perform a Hang Dumbbell Front Squat to focus on getting accustomed to the front rack position without performing the explosive clean motion.

Advanced progressions

1. Incorporate heavier dumbbells for greater resistance. 2. Add a split or jump squat after the clean for enhanced power development. 3. Use a barbell for a traditional power clean to increase difficulty.

Integrations

Complementary exercises

1. Deadlifts for building posterior chain strength. 2. Squats for improving leg strength and stability. 3. Romanian deadlifts for targeting the hamstrings and lower back.

Super set recommendations

Pair with a core stability exercise, such as planks or hanging leg raises, to enhance core engagement and stability after completing a set of dumbbell hang power cleans.

Sample workout routines

Warm-up, then perform 3-4 sets of 6-10 Double Dumbbell Hang Power Cleans followed by 10-15 reps of Romanian Deadlifts. Finish with accessory leg exercises like Bulgarian split squats.

Exercise combinations

Combine with explosive movements such as Box Jumps or Kettlebell Swings to create a high-intensity power circuit that targets lower body explosiveness.

Best time to do this exercise in your workout

Best done early in the workout after a proper warm-up when energy levels are high, ideally before heavy weightlifting or strength-focused movements.