Hang Clean - Below the Knees
A intermediate olympic weightlifting exercise for the quads, done with a barbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Hang Clean - Below the Knees
Clean from BlocksBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Heaving Snatch BalanceBarbell · Intermediate
Jerk Dip SquatBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Power Snatch from BlocksBarbell · Intermediate
Questions
What muscles does the Hang Clean - Below the Knees work?
Mainly the quads, with the calves, forearms, glutes, hamstrings, lower back, shoulders and upper back helping.
Is the Hang Clean - Below the Knees good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Hang Clean - Below the Knees?
Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean.
How many sets and reps of the Hang Clean - Below the Knees should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).