Below-Knee Hang Clean
A clean started from a hang with the bar just below the knees and received in a front squat. It trains the transition past the knees and a patient, powerful second pull without the setup of a floor start.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Forearm Flexors
- Front Delts
- Rhomboids
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a shoulder-width hook grip, then hinge and bend the knees until the bar hangs just below the kneecaps, back flat and shoulders over the bar.
Brace and pause in the below-knee position, arms long and weight over the mid-foot.
Push through the floor and bring the bar up past the knees, keeping the shoulders over it.
As it reaches the upper thigh, drive the hips, knees and ankles through explosively and shrug.
Pull yourself under, whipping the elbows round to rack the bar on the shoulders in a front squat.
Stand up with the elbows high, then lower the bar back to below the knees for the next rep.
Breathing: Breathe in and brace at the top before lowering into the hang, hold it through the catch, and exhale once standing.
Coaching tips
Shoulders over the bar
Knees back, then hips through
Fast elbows
Common mistakes
Rushing the pull from below the knee
Bar drifting forward around the knees
Pulling early with the arms
Catching with low elbows
Safety notes
Use bumper plates and a platform so a missed rep can be dropped.
Learn the hang clean above the knee before moving the start lower.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.