Hang Clean Below The Knees

What is Hang Clean

• Below the Knees? The hang clean - below the knees is a variation of the hang clean exercise where the barbell is lifted from just below the knees instead of starting from the mid-thigh position. This exercise is great for developing explosive power, strength, and coordination in the lower body, upper body, and core.

Tutorial

1. Stand with your feet hip-width apart and toes pointing forward.
2. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Hinge at the hips, keeping your back straight and chest up, lowering the barbell to just below your knees.
4. Explosively extend your hips, knees, and ankles to pull the barbell up towards your shoulders.
5. As the barbell reaches hip height, quickly drop under the barbell, catching it on your shoulders in a front squat position.
6. Stand up to complete the lift.

Common Mistakes

• Rounding the back: Keep your back straight throughout the movement to prevent injury.

• Using too much weight: Start with a lighter weight to focus on technique before progressing to heavier loads. - Not fully extending the hips: Make sure to fully extend your hips at the top of the movement to generate power.

Tips for Better Results

• Practice proper form with lighter weights before progressing to heavier loads.

• Focus on explosive power by driving through your heels and extending your hips forcefully. - Engage your core throughout the movement to maintain stability and control.

Muscles Worked The hang clean

• below the knees primarily targets the following muscles: - Quadriceps - Hamstrings - Glutes - Calves - Core - Shoulders - Traps