{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Hang Clean",
      "kind": "common"
    },
    {
      "text": "DB Hang Power Clean",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell Hang Power Cleans",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "power",
      "strength",
      "conditioning"
    ],
    "movement_patterns": [
      "olympic-lift",
      "hinge",
      "squat"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1087"
  },
  "id": "oec:dumbbell-hang-power-clean",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with a neutral grip.",
      "Set your shoulder blades back and brace your core."
    ],
    "steps": [
      "Hinge at the hips and slightly bend your knees to lower the dumbbells to just above or level with your kneecaps, keeping your chest proud and spine neutral.",
      "Violently extend your hips, knees, and ankles while performing an explosive shrug to accelerate the dumbbells upward.",
      "Keep the dumbbells close to your torso as they rise, then pull yourself underneath them by dropping into a shallow quarter squat.",
      "Rotate your elbows forward to catch the heads of the dumbbells softly across the tops of your shoulders.",
      "Stand fully upright to complete the repetition, then lower the weights back to the hang position with control."
    ],
    "breathing": "Inhale and brace your core as you hinge into the hang position, and exhale forcefully as you drive through the floor and catch the weights.",
    "cues": [
      "Drive hard through the floor.",
      "Keep the weights tight to your body.",
      "Snap the hips and fast elbows on the catch."
    ],
    "common_faults": [
      {
        "fault": "Bicep curling the dumbbells rather than driving them upward with hip extension.",
        "correction": "Focus on an aggressive hip snap and vertical shrug, using the lower body to generate all upward momentum."
      },
      {
        "fault": "Allowing the back to round during the hinge into the hang position.",
        "correction": "Brace your core and push your hips back while keeping your chest up throughout the dip."
      },
      {
        "fault": "Swinging the dumbbells far out in front of the body.",
        "correction": "Keep the path of the dumbbells close to your thighs and torso as they travel upward."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate grip security to avoid dropping the weights during rapid turnover.",
        "Start with lighter weights to master hip timing before adding load."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Hang Power Clean",
  "previous_ids": [
    "oec:dumbbell-hang-power-cleans"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Hang Power Cleans",
        "url": "https://wger.de/en/exercise/1087/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "philip"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:barbell-power-clean"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-power-clean"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An explosive movement where dumbbells are pulled from hip or knee level using rapid triple extension and caught on the shoulders in a partial squat."
}