Barbell Hang Clean Below the Knees
Master the barbell hang clean below knees: an explosive, full-body lift building power in your legs, back, and shoulders.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 3 min
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Variations of Barbell Hang Clean Below the Knees
Description
A powerlifting exercise that targets the lower body, back and shoulders, involving a quick pull from below the knees to the shoulders while keeping the barbell close to the body.
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How to do Barbell Hang Clean Below the Knees
- 01Setup
Stand with your feet hip-width apart, gripping the barbell with an overhand grip slightly wider than your shoulders. Hinge at your hips and bend your knees to lower the bar just below your kneecaps, keeping your back straight and chest up.
- 02
Initiate the lift by explosively extending your hips and knees while shrugging your shoulders powerfully. Drive through your heels, keeping the barbell close to your body as it travels upward.
- 03
As the bar reaches its peak height, quickly drop into a squat position, rotating your elbows underneath the bar to rack it across your front deltoids. Ensure your chest is high and elbows are pointed forward.
- 04
Drive through your feet to stand up fully from the front squat position, maintaining an upright torso and engaged core. Inhale deeply before the pull and exhale as you stand.
- 05
Safely lower the barbell back to the floor or the starting hang position below the knees, controlling the descent with your hips and core.
Tips
- Maintain a neutral spine throughout the entire movement, especially during the hinge, to protect your lower back and ensure efficient power transfer.
- Focus on an aggressive, vertical hip drive to generate maximum power; the arms should act as hooks, guiding the bar rather than pulling it initially.
- Practice the 'fast elbows' transition by rapidly rotating them under the bar to secure a stable front rack position, minimizing the time the bar is airborne.
- Keep the barbell as close to your body as possible during the pull to maintain leverage and prevent energy loss from the bar swinging away.
Common mistakes
- Pulling with arms too early: Avoid initiating the lift by bending your elbows; instead, drive with your legs and hips first to generate power.
- Allowing the barbell to drift away from the body: Keep the barbell in close proximity to your torso throughout the entire pull by engaging your lats and pulling it vertically.
- Slow elbow transition to the rack position: Practice quickly rotating your elbows under the bar as it reaches its peak, ensuring a swift and stable catch in the front rack.
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Is Barbell Hang Clean Below the Knees good for beginners?
Barbell Hang Clean Below the Knees is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Hang Clean Below the Knees?
You need Barbell to perform Barbell Hang Clean Below the Knees. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Hang Clean Below the Knees?
Maintain a neutral spine throughout the entire movement, especially during the hinge, to protect your lower back and ensure efficient power transfer. Focus on an aggressive, vertical hip drive to generate maximum power; the arms should act as hooks, guiding the bar rather than pulling it initially. Practice the 'fast elbows' transition by rapidly rotating them under the bar to secure a stable front rack position, minimizing the time the bar is airborne. Keep the barbell as close to your body as possible during the pull to maintain leverage and prevent energy loss from the bar swinging away.
What are common mistakes when doing Barbell Hang Clean Below the Knees?
Pulling with arms too early: Avoid initiating the lift by bending your elbows; instead, drive with your legs and hips first to generate power. Allowing the barbell to drift away from the body: Keep the barbell in close proximity to your torso throughout the entire pull by engaging your lats and pulling it vertically. Slow elbow transition to the rack position: Practice quickly rotating your elbows under the bar as it reaches its peak, ensuring a swift and stable catch in the front rack.
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Free · iPhone only · Available on the App Store