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Olympic WeightliftingIntermediate

Hang Clean (Below Knee) - Barbell

Equipment:Barbell
Type:Compound
Force:Pull

Muscles Targeted

Primary

Quadriceps, Glutes

Secondary

Calves, Forearms, Hamstrings, Lower Back, Shoulders, Traps

How to Perform

  1. 1

    Stand feet shoulder-width, hold bar clean grip, lower bar to just below knees (hang position).

  2. 2

    Back straight, chest up, shoulders over bar.

  3. 3

    Explosively extend hips/knees/ankles.

  4. 4

    Shrug, pull bar up.

  5. 5

    Drop under into front squat, catch bar in rack.

  6. 6

    Stand up.

  7. 7

    Lower bar to below knee hang. Repeat.