QuadricepsIntermediate

Hang Clean - Below the Knees

Olympic Weightlifting movement using Barbell.

Primary muscle: Quadriceps
Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Force: Pull
Movement pattern: Compound
Movement category: Olympic Lift

Hang Clean - Below the Knees reference position 1

Hang Clean - Below the Knees reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.

Common mistakes

Pulling early with the arms instead of driving through the floor.
Allowing the bar to move away from the body.
Receiving the bar without a stable, balanced catch position.

Safety

This is a technical lift; learn the positions and safe bail procedure from a qualified coach before adding heavy load.
Use a clear lifting area and equipment intended for the lift.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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