Hang Clean - Below the Knees

How to do the Hang Clean - Below the Knees

1. 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.
2. 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.
3. 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.
4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, forearms, glutes, hamstrings, lower back, shoulders, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Mountain Climbers Bodyweight Star Jump Bodyweight Squats - With Bands Resistance Bands Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight

Easier than the Hang Clean - Below the Knees

Same movement pattern, lower entry difficulty — work up from here.

Sandbag Load beginner · Other Equipment Backward Drag beginner · Other Equipment Cable Deadlifts beginner · Cable Machine

Harder than the Hang Clean - Below the Knees

One-Arm Side Deadlift expert · Barbell Snatch from Blocks expert · Barbell

Common questions

What muscles does the Hang Clean - Below the Knees work?

The Hang Clean - Below the Knees primarily works the quads, with the calves, forearms, glutes, hamstrings, lower back, shoulders, and traps as secondary movers. Hang Clean, Power Snatch from Blocks, and Snatch from Blocks train the same muscle, across 9 equipment types.

What equipment do you need for the Hang Clean - Below the Knees?

A Barbell. Without a barbell, Mountain Climbers, Star Jump, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Hang Clean - Below the Knees suitable for beginners?

It is rated intermediate. Start with Sandbag Load, Backward Drag, and Cable Deadlifts and work up.

Where should the Hang Clean - Below the Knees go in a workout?

Early — the Hang Clean - Below the Knees is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Hang Clean Barbell Power Snatch from Blocks Barbell Snatch from Blocks Barbell Split Clean Barbell Clean Pull Barbell Clean from Blocks Barbell