Hang Clean - Below the Knees
Hang Clean - Below the Knees is a olympic weightlifting - below-knee hang clean exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius
- Exercise type
- Olympic weightlifting - below-knee hang clean
Exercise technique
- Lift
Lift the bar from the floor with a clean grip and stand upright.
- Below the knees
Push your hips back and soften your knees to lower the bar just below them.
- Back angle
Keep your shoulders in front of the bar and your spine long.
- Transition
Push into the floor and move the bar close past your knees to your thighs.
- Explode
Quickly extend your hips and knees to accelerate upward.
- Catch
Rotate your elbows forward beneath the bar and receive it on your front shoulders in a squat.
- Recover
Keep your chest upright, stand and balance before the next hang.
Key technique points
- Start below the knees without touching the floor.
- Keep the bar close to your shins.
- Move your knees out of the bar path.
- Keep your arms long until the second pull.
- Do not delay the rack transition.
- Maintain full foot contact in the bottom squat.
Common mistakes
Starting from the floor
Do not put the bar down each repetition instead of pausing in the hang.
Rounding the back
Do not bend your spine to reach below the knees.
Circling the knees
Do not arc the bar forward around the knees.
Early arm pull
Do not bend your elbows before reaching the thighs.
Jumping forward
Do not chase a drifting bar with your feet.
Low rack
Do not carry the bar at your chest through wrist loading.
Frequently asked questions
Hang Clean - Below the Knees: why is “Starting from the floor” a mistake?
Do not put the bar down each repetition instead of pausing in the hang.
Hang Clean - Below the Knees: why is “Rounding the back” a mistake?
Do not bend your spine to reach below the knees.
Hang Clean - Below the Knees: why is “Circling the knees” a mistake?
Do not arc the bar forward around the knees.
Hang Clean - Below the Knees: why is “Early arm pull” a mistake?
Do not bend your elbows before reaching the thighs.
Hang Clean - Below the Knees: why is “Jumping forward” a mistake?
Do not chase a drifting bar with your feet.
Hang Clean - Below the Knees: why is “Low rack” a mistake?
Do not carry the bar at your chest through wrist loading.
What should I focus on when doing Hang Clean - Below the Knees?
Start below the knees without touching the floor. Keep the bar close to your shins. Move your knees out of the bar path. Keep your arms long until the second pull. Do not delay the rack transition. Maintain full foot contact in the bottom squat.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.