Hang Clean - Below the Knees

Technique

How to perform Hang Clean - Below the Knees

1. Stand with a clean-width overhand or hook grip on the bar.
2. Bend your knees and hinge to lower the bar just below them, keeping your trunk braced and the bar close.
3. Push through the floor to bring the bar past your knees, maintaining control of your back angle before finishing the hip and knee extension.
4. Pull under the rising bar and turn your elbows forward.
5. Receive the bar on the fronts of your shoulders and continue into a controlled full front squat.
6. Stand with the bar racked and elbows forward, then lower and reset under control.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.