Barbell Hang Clean Below the Knees Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Erector Spinae, Hip Flexors, Quadriceps, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 7
- Alternate Names
- Hang Clean from Below the Knees
Visualised Target Muscle Groups
Front
Back
How to: Barbell Hang Clean Below the Knees
- Stand with your feet hip-width apart and the barbell at mid-shin level.
- Grip the barbell with an overhand grip.
- Lower your hips and keep your chest up as you lift the barbell.
- Pull the barbell toward your chest and stand up, driving through your heels.
- Lower the barbell back down with control to the starting position.
Common Mistakes
- Rounding the back during the lift.
- Not engaging the core, leading to strain.
- Using momentum instead of controlled movement.
Modifications
- Use lighter weights to build strength gradually.
- Perform the movement without weights to practice form.
Tips
- Maintain a straight back to avoid injury.
- Engage your core throughout the lift.
- Ensure your grip on the barbell is secure.
Barbell Hang Clean Below the Knees Alternatives
Tags
weightlifting
hamstrings
gluteus maximus
legs
strength
advanced
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