Full body / Intermediate / Compound (multi-joint)

Hang Clean - Below the Knees

A barbell explosive exercise for the quads, with the calves, forearms and glutes assisting.

At a glance

Primary

Quads

Secondary

Calves, Forearms & grip, Glutes, Hamstrings, Lower back (erectors), Rear delts, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

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

Common mistakes

• ✗ Pulling with the arms early.

  Why it hurts: The wrists and elbows take the force meant for the legs and hips, and the bar loops away from the body.

  ✓ Instead: Keep the arms long until the hips and knees have fully extended, then pull yourself under the bar.

• ✗ Catching with the elbows low and the bar on the hands.

  Why it hurts: Wrist sprains and elbow pain come from catching the bar on bent wrists.

  ✓ Instead: Whip the elbows forward and catch the bar on the shoulders with a relaxed grip. Learn it with an empty bar or a coach.

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