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Dumbbell Hang Power Clean and Jerk

Dumbbell Hang Power Clean and Jerk

The Dumbbell Hang Power Clean and Jerk is an advanced full-body exercise that combines strength, power, and coordination. It is a dynamic movement that primarily targets the muscles in the legs, hips, core, shoulders, and arms. This exercise is often utilized by weightlifters and athletes to enhance explosive power and performance. The Hang Power Clean and Jerk starts with holding a pair of dumbbells in a neutral grip, hands shoulder-width apart. The movement begins by hinging from the hips, slightly bending the knees, and bringing the dumbbells just above the knees. Generating power from the lower body, the lifter explosively extends the hips, shrugs the shoulders, and pulls the dumbbells upwards, using the momentum to "catch" the dumbbells at the shoulders with a slight dip. After stabilizing the dumbbells at the shoulder level, the lifter then quickly transitions into the jerk portion of the exercise. This involves a forceful drive from the legs, propelling the dumbbells overhead, while simultaneously splitting the legs into a lunge position and locking out the arms. The Dumbbell Hang Power Clean and Jerk engages multiple muscle groups, including the quadriceps, hamstrings, glutes, erector spinae, deltoids, trapezius, triceps, and core muscles. It improves strength, power, explosiveness, and coordination, making it a valuable addition to any athletic training program. It's important to note that this exercise requires proper technique and should be performed with the appropriate weight for your fitness level. Always seek guidance from a qualified fitness professional to ensure proper form and prevent any potential risk or injury. Regular practice and gradual progression can help you reap the benefits of this challenging and rewarding exercise.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand at arm's length by your sides.
  • Bend your knees slightly and hinge at your hips to lower the dumbbells towards the ground while keeping your back straight.
  • In one explosive motion, drive through your heels, extend your hips, and shrug your shoulders to lift the dumbbells off the ground.
  • As the dumbbells reach hip level, quickly drop underneath them and catch them at shoulder height by dropping into a partial squat.
  • Immediately stand up by pushing through your heels, and as you do so, press the dumbbells overhead by extending your arms fully.
  • Lower the dumbbells back down to your shoulders and repeat the movement for the desired number of repetitions.
  • Remember to engage your core, maintain proper form, and exhale during the exertion phase of the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Incorporate explosive power in your movements to fully engage your muscles.
  • Engage your core muscles throughout the exercise for stability and control.
  • Start with a lighter weight and gradually increase it as you become more comfortable and proficient.
  • Warm up your muscles and joints before performing the exercise to prevent injuries.
  • Keep your wrists straight and elbows high during the clean and jerk portion.
  • Ensure that you maintain a neutral spine position throughout the exercise to protect your back.
  • Breathe properly by exhaling on the concentric phase of the exercise and inhaling during the eccentric phase.
  • Listen to your body and take rest days when needed to allow for proper recovery.
  • Fuel your body with a balanced diet that includes lean protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.


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