Hang Clean - Below the Knees
How to do the Hang Clean - Below the Knees with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Barbell
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.
Log it, see it on your body.
Every Hang Clean - Below the Knees set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Hang Clean - Below the Knees: common questions
What muscles does the Hang Clean - Below the Knees work?
The Hang Clean - Below the Knees primarily works the Quads. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders and Traps as supporting muscles.
Is the Hang Clean - Below the Knees suitable for beginners?
The Hang Clean - Below the Knees is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Hang Clean - Below the Knees?
To do the Hang Clean - Below the Knees you'll need a barbell.
Is the Hang Clean - Below the Knees a compound or isolation exercise?
The Hang Clean - Below the Knees is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Hang Clean - Below the Knees with correct form?
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. Follow the full step-by-step above for the complete movement.
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