Legs
The main muscle group listed for this exercise.
Exercise guide
Hang Clean - Below the Knees
Hang Clean - Below the Knees is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Hang Clean - Below the Knees also involves arms, glutes, back, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Hang Clean - Below the Knees
- 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Hang Clean - Below the Knees.
What muscles does Hang Clean - Below the Knees work?
Hang Clean - Below the Knees primarily trains the legs and also involves the arms, glutes, back, and shoulders.
Is Hang Clean - Below the Knees beginner-friendly?
It is listed as intermediate.
What equipment do I need for Hang Clean - Below the Knees?
This variation uses a barbell.
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