Hang Clean – Below the Knees
The Hang Clean - Below the Knees exercise is an effective way to build full body strength and power. It begins with the barbell at just below the knees, and requires you to drive the weight upward by extending through the hips, knees, and ankles. As full extension is achieved, you must then aggressively shrug and flex your arms with the elbows up and out. After rotating the elbows under the bar, you must receive it in a front squat position and then descend to the bottom squat position. Finally, you can recover by driving through the heels and rising to a standing position.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Develops full body strength and power
- Improves balance and coordination
- Strengthens hip and knee extension
- Increases core strength and stability
- Boosts the cardiovascular system
- Improves overall athleticism
Step by Step Instructions For Hang Clean – Below the Knees
- Start with a shoulder-width grip on the bar, either using a double overhand grip or a hook grip. The bar should be hanging just below your knees and your back should be straight, slightly inclined forward.
- Begin the movement by forcefully extending your hips, knees, and ankles, driving the weight upward. At the same time, shrug your shoulders towards your ears. This should result in full extension of your body.
- Once you reach peak extension, aggressively pull yourself down by rotating your elbows under the bar. As you do this, flex your arms with your elbows pointing up and out. Receive the bar in a front squat position, adjusting the depth based on the height of the bar at the end of the third pull. The bar should lightly touch your throat and rest on your protracted shoulders. Continue descending into the bottom squat position to aid in the recovery.
- Immediately recover by pushing through your heels, keeping your torso upright, and keeping your elbows up. Continue this motion until you have fully risen to a standing position.
Warm Up Tips
- Start with a shoulder width grip and the barbell hanging just below the knees.
- Aggressively extend through the hips, knees, and ankles, driving the weight upward.
- Shrug your shoulders towards your ears as you reach full extension.
- Transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
- Pull yourself down, rotating your elbows under the bar as you descend.
- Receive the bar in a front squat position, lightly touching the throat with relaxed hands.
- Continue descending to the bottom squat position for better recovery.
- Recover by driving through the heels, keeping the torso upright and elbows up.
- Rise to a standing position to complete the exercise.
Hang Clean – Below the Knees Safety Tips
- Use proper grip: Begin with a shoulder width, double overhand or hook grip to ensure a secure hold on the barbell.
- Maintain proper form: Keep your back straight and slightly inclined forward throughout the exercise to avoid straining your back.
- Engage your lower body: Aggressively extend through the hips, knees, and ankles to generate power and drive the weight upward.
- Shrug your shoulders: As you extend, shrug your shoulders towards your ears to engage your upper body and maximize power output.
- Flex your arms: During the third pull, aggressively shrug and flex your arms with the elbows up and out to transition smoothly.
- Control the descent: When pulling yourself down, rotate your elbows under the bar and receive it in a front squat position. Maintain control to avoid injuries.
- Focus on depth: The depth of your front squat position depends on the height of the bar at the end of the third pull. Aim for proper depth to protect your knees and maintain stability.
- Drive through the heels: To recover, push through your heels and keep your torso upright. This will help you rise to a standing position safely.
- Use appropriate weights: Start with lighter weights and gradually increase as you become more comfortable and confident with the exercise.
- Warm up properly: Prior to performing the Hang Clean – Below
Incorporating Into Other Workouts
The Hang Clean - Below the Knees exercise can be incorporated into workouts in several ways to target different muscle groups and fitness goals. Here are a few examples:
1. Full Body Strength Workout:
- Start with a warm-up consisting of dynamic stretches and mobility exercises.
- Perform 3-4 sets of 6-8 reps of Hang Clean - Below the Knees with a challenging weight.
- Rest for 1-2 minutes between sets.
- Pair the exercise with other compound movements like squats, deadlifts, and bench presses for a complete full-body workout.
2. Power and Explosiveness Training:
- Begin with a dynamic warm-up including jumping jacks, high knees, and lateral hops.
- Perform 5 sets of 3-5 reps of Hang Clean - Below the Knees using a weight that allows for explosive movements.
- Rest for 2-3 minutes between sets.
- Combine this exercise with other power-focused movements like box jumps, medicine ball throws, and plyometric push-ups.
3. Olympic Weightlifting Practice:
- Warm up with mobility exercises and light barbell drills.
- Focus on technique and form rather than heavy weights.
- Perform 3-5 sets of 3-5 reps of Hang Clean - Below the Knees, gradually increasing the weight as you become more comfortable.
- Take longer rest periods of 2-3 minutes between sets to ensure proper recovery.
- Supplement this exercise with other Olympic lifts like snatch and clean and jerk to