Barbell Hang Clean Below the Knees Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6
- Alternate Names
- Hang Clean from Below the Knees
How to: Barbell Hang Clean Below the Knees
- Stand with feet shoulder-width apart, holding the barbell with a grip slightly wider than shoulder-width.
- Lower your hips and bend your knees to bring the barbell just below your knees.
- Engage your core, then explosively extend your hips and knees while pulling the barbell up.
- As the bar reaches your hips, shrug your shoulders and pull your elbows upwards.
- Flip your wrists under the bar to catch it on your shoulders.
- Lower the bar back to starting position with control.
Common Mistakes
- Using too much weight too soon.
- Not fully extending at the hips and knees.
- Rounding the back during the lift.
Modifications
- Use lighter weights to start if you're a beginner.
- Perform the exercise without a barbell to master the movement before adding weight.
Tips
- Maintain proper posture throughout the movement to avoid injury.
- Engage your core for stability.
- Use a controlled motion to prevent dropping the barbell.
Barbell Hang Clean Below the Knees Alternatives
Tags
weightlifting
clean
strength training
advanced
lower body
barbell