Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Hang Clean - Below the Knees
- 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.
- 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.
- 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.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Muscles Worked
Alternatives to Hang Clean - Below the Knees
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Clean Pull
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do hang clean - below the knees work?
Hang Clean - Below the Knees primarily works the quads. The calves, forearms, glutes, hamstrings, lower back, shoulders and traps assist as secondary muscles.
What equipment do I need for hang clean - below the knees?
Hang Clean - Below the Knees uses barbell.
Hang Clean - Below the Knees: is it suitable for beginners?
Hang Clean - Below the Knees is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of hang clean - below the knees?
Hang Clean, Split Clean, Clean from Blocks train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hang clean - below the knees reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hang clean - below the knees can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hang Clean - Below the Knees with AI
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