Exercise

Hang Clean - Below the Knees

Also known as: hang clean below knee, low hang clean, clean below the knee, below knee clean

Hang Clean - Below the Knees — position 2

Hang Clean - Below the Knees is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: biceps femoris, lower back, traps, anterior deltoid, forearm flexors and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryOlympic weightlifting

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Biceps femoris Lower back Traps Anterior deltoid Forearm flexors Medial gastrocnemius

How to do it

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.
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.
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.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.