Hang Clean - Below the Knees

Also called low hang clean, hang clean below knee and below knee clean.

Works

Quads, plus calves, forearms, glutes, hamstrings, lower back, shoulders and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

1. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
2. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Cues

• Bar just below the knees.
• Back flat, shoulders over the bar.
• Extend hard, then shrug.
• Fast elbows into the rack.

Common mistakes

• Hips rising first.
• Arms bending too early.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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