Barbell Hang Clean Below the Knees

How to do it

Hold the barbell at arms length and hinge to lower it just below your knees with a flat back. Explosively extend your hips and knees, shrug, and pull yourself under the bar to catch it in a front rack position, then stand up tall.

1. 1Feel your legs and hips explode as you drive the bar up from below the
2. 2knees
3. 3Pull yourself under the bar and catch it on your shoulders
4. 4Stand up by driving through your heels with elbows high

Common mistakes

• ×Don't yank the bar with your arms or bend your elbows early
• ×Avoid catching the bar with your elbows down or chest collapsing
• ×Don't let the bar drift forward; keep it close to your body

Muscles worked

The barbell hang clean below the knees mainly works the glutes and quads, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.

• GlutesPrimary
• QuadsPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Front DeltsSupport
• Upper ChestSupport
• LatsSupport
• Lower BackSupport
• CalvesSupport
• Side DeltsSupport
• ForearmsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• ObliquesMinor