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.
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