Bend at the knees in a squat like motion allowing the dumbbells to go just past your knees. The challenge is that it can be very difficult to learn, while putting significant pressure on your wrists and lower back. Feet should be about shoulder width apart. Done for reps at a moderate load, the dumbbell hang clean is a … “The dumbbell clean and press develops total body-strength and power, and stability in the shoulders,” says Sean Pangelinan, owner of The Fit Lab in San Diego. If you still want a great power exercise but don’t want to spend the time to learn the barbell clean and press, the Dumbbell Hang Clean & Push Press is a … Step 1: . Step 2: . The barbell clean and press is a classic power lifting exercise that develops strength and power in your lower and upper body. The dumbbell hang clean offers less-technical exposure to the Olympic lifts while maintaining similar effects to its barbell counterpart. Once you have mastered the Dumbbell Power Clean, the Dumbbell Hang Power Clean is quite simple. Step 3: . Like the barbell clean and press, the dumbbell version has you taking a weight from the floor (or at least knee level) and controlling its path all the way overhead. Strength, power, speed, and coordination are challenged in concert. Dumbbell Hang Power Clean. 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 … Stand with dumbbells at your side.