Hang Clean - Below the Knees
The Hang Clean - Below the Knees is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and forearms and glutes and hamstrings and lower back and shoulders and traps assist as stabilizers throughout the range of motion.
How to Hang Clean - Below the Knees
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Hang Clean - Below the Knees work?
The Hang Clean - Below the Knees primarily works the Quadriceps. Secondary muscles include the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, which assist during the movement.
Is the Hang Clean - Below the Knees good for beginners?
The Hang Clean - Below the Knees is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Hang Clean - Below the Knees?
You need barbell to perform the Hang Clean - Below the Knees. Most commercial gyms will have this available.
Track Your Progress
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