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Hang Clean - Below the Knees

The Hang Clean - Below the Knees primarily targets your Quadriceps, with support from Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps

How to perform Hang Clean - Below the Knees

  1. Step 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. Step 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. Step 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. Step 4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Frequently asked questions

What are the primary muscles targeted by the hang clean from below the knees?

The movement primarily targets the quadriceps to drive the initial pull. It also heavily engages the posterior chain, traps, and core to stabilize and accelerate the barbell.

What is a common technical mistake when pulling from below the knee?

Many lifters allow the bar to drift away from the shins, which increases lower back strain. Keeping the bar close and maintaining a vertical shin angle until the bar passes the knees is essential.

How should a beginner progress toward this specific hang clean variation?

Beginners should first master the hang clean from the mid-thigh to learn the explosive hip contact. Once the triple extension is consistent, they can lower the starting position to just below the knee.

What is the ideal set and rep range for developing power with this lift?

For power development, perform 3 to 5 sets of 1 to 3 repetitions. Keeping the volume low ensures each rep is explosive and maintains high technical proficiency.

How should the back be positioned during the initial setup below the knee?

The spine must remain neutral with the lats engaged to keep the chest up. The shoulders should stay slightly in front of the bar until the second pull begins at the mid-thigh.

Sample sets & reps for Hang Clean - Below the Knees

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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