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Hang Clean (Above Knee)

The transition master — develops the critical knee-to-hip power position, emphasizing the transition phase and aggressive pull from the sweet spot of the clean

⚡ Quick Reference​

AspectDetails
PatternOlympic / Squat
Primary MusclesHamstrings, Glutes, Quads
Secondary MusclesTraps, Shoulders, Core
EquipmentBarbell, Bumper Plates, Platform
DifficultyAdvanced
PriorityCommon

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar resting just above kneecaps (1-2 inches above)
    • Bar in light contact with upper shins/lower thighs
    • This is the "power position" — optimal for explosive second pull
  2. Grip: Hook grip (thumb under fingers)
    • Just outside shoulder width
    • Grip must be secure before initiating pull
  3. Foot position: Hip-width stance, toes slightly out (5-15 degrees)
    • Feet flat on floor
    • Prepared to move slightly wider on catch
  4. Body position:
    • Torso angle: 20-30 degrees forward lean from vertical
    • Hips back and loaded
    • Shoulders directly over or slightly in front of bar
    • Knees bent approximately 110-120 degrees
    • Shins relatively vertical or slightly forward
  5. Upper body:
    • Chest up, proud posture
    • Lats engaged — "protect armpits" or "bend the bar"
    • Arms straight, hanging like ropes
    • Head neutral, eyes forward
    • Scapulae over the bar

Equipment Setup​

EquipmentSettingNotes
Bar typeOlympic barbellProper spin critical for turnover
PlatesBumper platesMust be able to drop safely
PlatformLifting platformRequired for drops
ShoesWeightlifting shoesHeel elevation for depth, stability
Starting Position Cue

"Bar at kneecaps, shoulders over bar, lats tight — like a sprinter in the blocks, coiled and ready to explode forward and up"

🔄 Execution​

The Movement​

What's happening: Bar moves from above knee to mid-thigh (power position)

  1. Knees re-bend slightly and move forward under bar
  2. Hips rise slightly and shift forward
  3. Torso becomes more upright (vertical)
  4. Bar stays in contact with thighs as it moves up
  5. Weight shifts to whole foot (from mid-foot)
  6. Breathing: Big breath held before movement

Tempo: Controlled but not slow (0.5-0.7 seconds)

Feel: Like "scooping" or loading a spring — preparing for explosion

Position at end: Bar at mid-thigh, shoulders over bar, more upright torso

Critical point: This is the "double knee bend" — the secret sauce of Olympic lifting

Key Cues​

Primary Cues
  • "Scoop and sweep" — transition phase, knees forward
  • "Jump through the bar" — vertical explosion, hips forward
  • "Fast elbows, deep catch" — aggressive pull under, full depth
  • "Elbows up, drive through" — maintain front rack, powerful stand

Tempo Guide​

GoalTempoExample
Power1-0-X-1-11s transition, no pause, explosive pull, 1s catch, 1s stand
Strength1-0-X-2-2Same pull, hold bottom 2s, controlled stand
Technique2-1-X-1-1Slower transition to learn positions, pause before pull

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
HamstringsHip extension in second pull, knee stability█████████░ 90%
GlutesExplosive hip extension, squat recovery█████████░ 90%
QuadricepsKnee extension in pull, deep squat catch and stand█████████░ 88%

Secondary Muscles​

MuscleActionActivation
TrapsAggressive shrug in second pull, stabilize catch████████░░ 85%
CoreMaintain rigid torso through all phases, front squat stability████████░░ 85%
ShouldersFront rack position, bar support, pull mechanics███████░░░ 75%

Stabilizers​

MuscleRole
Erector SpinaeMaintain spinal position through explosive pull and deep squat
LatsKeep bar close during transition and pull, back stability
ForearmsHook grip maintenance, bar control through all phases
Muscle Emphasis

Hang clean (above knee) emphasizes: Complete posterior chain activation with significant quad development from full depth catch. The transition phase from above knee to mid-thigh uniquely loads the hamstrings and glutes. Higher hamstring activation than high hang variations due to longer pulling distance and transition mechanics.

🎁 Benefits​

Why Perform Hang Clean (Above Knee)​

Develops the critical transition:

  • Teaches the "double knee bend" or "scoop" — essential for all cleans
  • Builds positional awareness from above knee to power position
  • Strengthens the most technically demanding phase
  • Directly transfers to clean from floor

Why it matters:

  • The transition is where most cleans are won or lost
  • Above-knee start forces you to execute this phase perfectly
  • Builds muscle memory for proper positions

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Skipping transitionPull directly from above knee, no scoopMisses power position, weak pullVideo yourself, practice slow transitions
Bar swings awayBar loops out during transition/pullInefficient, hard to catch, limits weightLats tight, knees forward in transition
Pulling too early with armsArms bend before hip extensionWastes arm strength, slow bar speed"Arms are ropes" — hips finish first
Hips shoot up firstTransition turns into stiff-leg positionLoses leg drive, all backKeep torso angle, knees forward
Catching too highPower position instead of full depthNot a hang clean, less weight possibleCommit to pulling under, lighter weight
Elbows drop in bottomBar rolls forward off shouldersLose the lift, dangerousFront rack mobility work, "elbows up" cue
Passive catchWaiting for bar instead of meeting itBar crashes, rough landing"Pull under" cue, active descent
Starting too lowBar below kneecapDifferent exercise (below knee hang)Check bar position, should be 1-2" above
Most Common Error

Rushing the transition phase — athletes try to explode immediately from above knee instead of executing the scoop/transition first. This skips the most important learning point of this variation. The transition from above knee to mid-thigh should be deliberate and positioned correctly before the explosive second pull. Use lighter weight and film yourself to ensure proper scoop mechanics.

Self-Check Checklist​

  • Bar starts 1-2 inches above kneecap, not below
  • Transition includes clear knee re-bend and forward movement
  • Shoulders stay over bar during transition
  • Bar stays in contact with thighs during scoop
  • Full triple extension before arms bend
  • Actively pulling under the bar, not waiting
  • Catching in full front squat depth
  • Elbows high in catch and throughout stand
  • Heels down in bottom of catch

🔀 Variations​

By Starting Position​

VariationStarting HeightPurpose
High Hang CleanHip creasePure hip power, shortest pull
Hang Clean (Above Knee)1-2" above kneecap (this exercise)Includes full transition phase
Hang Clean (Below Knee)1-2" below kneecapEven more similar to floor clean
Hang Clean (From Floor)Standard clean positionComplete movement

Training Complexes​

ComplexStructurePurpose
2+1 Complex2 hang clean + 1 clean from floorBuild to full movement
3-Position CleanAbove knee + high hang + floorComplete clean training
Clean + JerkHang clean + push/split jerkFull Olympic sequence
Pause ComplexHang clean + 2s pause + front squatStrength endurance

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM Clean)RIR
Strength4-61-33-5 min82-92%1-2
Power3-52-52-4 min68-82%2-3
Technique3-53-52-3 min60-75%3-4
Hypertrophy3-45-82-3 min65-75%1-2

Workout Placement​

Program TypePlacementRationale
Olympic liftingAfter snatch, before squatsTechnical work when fresh, primary movement
Strength trainingFirst exerciseMost demanding neurally and physically
Athletic/PowerFirst exerciseMaximum CNS freshness required
Positional workAfter light clean workTarget specific phase weakness

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3-4 sets of 2-3 reps
Intermediate2-3x/week4-5 sets of 1-3 reps
Advanced3-5x/week5-8 sets of 1-3 reps
Competitive WL4-6x/weekVaries, periodized programming

Progression Scheme​

Progressive Overload

Above-knee hang cleans should progress in small increments (5-10 lbs). The transition phase is technical — if you skip or rush it, reduce weight immediately. Perfect scoop mechanics are non-negotiable. Film your sets regularly to ensure proper transition.

Sample Weekly Programming​

For Olympic Lifters (Competition Prep):

  • Monday: Hang Clean (Above Knee) 6x2 @ 80% (technique emphasis)
  • Wednesday: Clean from Floor 5x2 @ 82% (full movement)
  • Friday: Hang Clean (Above Knee) 5x1 @ 88% (heavy day)
  • Saturday: Hang Clean (High/Hip) 4x3 @ 72% (speed work)

For Athletes (Power Development):

  • Monday: Hang Clean (Above Knee) 4x3 @ 75%
  • Thursday: Hang Power Clean 5x3 @ 70% (lighter, faster)

For Strength Athletes (Accessory Work):

  • Tuesday: Hang Clean (Above Knee) 4x2 @ 75% (after main squats)
  • Friday: Power Clean from Floor 3x3 @ 78%

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Hang Clean (High/Hip)Simpler, shorter pullYes
Hang Power CleanCan't catch full depthYes
Muscle CleanLearn turnover and bar pathYes
Front SquatBuild receiving strengthYes
Clean High PullFocus on pull only
Clean Pull from BlocksStrengthen pull without catch

Progressions (Harder)​

ExerciseWhen ReadyLink
Hang Clean (Below Knee)Lower starting position
Clean from FloorComplete movementYes
Clean and JerkAdd overhead component
Heavy Clean ComplexMultiple variations in sequence

Alternatives (Same Goal, Different Movement)​

AlternativeDifferencePurpose
Power CleanFrom floor, power catchComplete movement
SnatchWide grip, overheadDifferent Olympic lift
Power SnatchWide grip, lighterSpeed and overhead mobility

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painExplosive loading from bent positionUse high hang or power variations
Wrist painFront rack catch under loadImprove mobility, lighter weight, wrist wraps
Shoulder issuesFront rack stressExtensive mobility work, may need to regress
Knee painDeep squat catch with dynamic loadPower clean variation or lighter loads
Poor mobilityCan't achieve proper positionsDedicated mobility work, power variations
Hip impingementDeep squat positionMedical clearance, may need power catch
Stop Immediately If
  • Sharp pain in lower back during pull or transition
  • Knee pain in bottom of catch or during stand
  • Wrist pain during catch or while standing
  • Shoulder pain in front rack position
  • Loss of bar control at any phase
  • Dizziness, nausea, or visual disturbances
  • Bar hits you (teeth, chin, chest) — position error

Spotter Guidelines​

When NeededHow to Spot
Generally NOT spottedLifter drops bar forward if needed
Learning heavy weightsCoach to side, ready to assist stand
Max attemptsTwo spotters on bar ends (rare, advanced only)
Technique coachingCoach observes from side for positions

Safe Failure​

How to safely bail on a hang clean (above knee):

  1. During transition/pull: Stop movement, let bar drop to floor or control to thighs
  2. During pull under: Push bar forward away from body, step back
  3. In bottom of catch: If stable but can't stand, drop bar forward off shoulders
  4. While standing: If stuck mid-way, drop bar forward off shoulders
  5. NEVER dump backward — always push bar forward, away from face and body
Bumper Plates Mandatory

Always use bumper plates and a lifting platform for hang cleans. Dropping the bar safely is essential for this exercise. Never perform with metal plates on non-platform surfaces. Know how to bail safely before attempting heavy weights.

Injury Prevention​

Warm-up protocol:

  • General: 5-10 minutes light cardio, dynamic stretching
  • Specific warm-up progression:
    • Empty bar: 2 sets of 5 reps (establish positions)
    • 40-50%: 3 reps (feel the movement)
    • 60-70%: 2 reps (building)
    • 80%: 1 rep (approaching work weight)
    • Work sets

Mobility requirements:

  • Ankles: 15-20° dorsiflexion (weightlifting shoes help)
  • Hips: Deep squat with upright torso
  • Wrists: 70-90° extension for front rack
  • Shoulders: Front rack with high elbows
  • Thoracic: Good extension for upright catch

Load management:

  • Don't max out frequently (every 4-6 weeks maximum)
  • If technique breaks down, stop set immediately
  • Film sets regularly to self-check
  • Use RIR/RPE in addition to percentages
  • Build volume gradually over weeks

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtension from loaded position, deep flexionFull ROM — deep flexion to full extensionVery High
KneeExtension in pull, deep flexion in catchFull ROM — deep flexion to full extensionVery High
AnkleDorsiflexion in catch, plantar flexion in pull15-20° dorsiflexion in bottomHigh
ShoulderFlexion, external rotation for front rack110-120° flexion, good external rotationModerate-High
ElbowRapid flexion during turnoverFull extension to 90°+ flexionModerate
WristExtension for front rack70-90° extensionHigh
SpineNeutral stability under dynamic loadMinimal movement, maintain neutralVery High

Mobility Requirements​

JointMinimum ROMTestIf Limited
Ankle15-20° dorsiflexionDeep squat, heels downWeightlifting shoes (essential), daily ankle mobility
HipDeep flexion (130°+)ATG squat with upright torsoHip flexor stretches, goblet squats, daily work
Wrist70-90° extensionFront rack hold with bar, elbows upDaily wrist mobility, may need straps temporarily
Shoulder110-120° flexionFront rack position, elbows highLat stretches, thoracic extension, daily work
ThoracicGood extensionUpright torso in deep squatFoam rolling, extension exercises, cat-cow
Joint Health Note

Hang clean (above knee) is extremely demanding on ALL major joints. The combination of explosive pulling from a loaded position and full depth catching requires excellent mobility and stability throughout the kinetic chain.

Prerequisites before attempting:

  • Front squat to full depth with upright torso and heels down
  • Proficient hang power clean with perfect bar path
  • Comfortable catching in deep positions
  • No mobility restrictions in ankles, hips, or shoulders
  • Good understanding of the transition/scoop mechanics

If prerequisites aren't met:

  • Use hang power cleans and build mobility separately
  • Work on front squat strength and depth
  • Practice transition phase with PVC pipe or empty bar
  • Don't force full depth catches with poor positions

Joint stress management:

  • Ensure proper warm-up protocol always
  • Don't exceed 85-90% of max frequently
  • Build volume gradually
  • Take deload weeks every 4-6 weeks
  • Address mobility limitations proactively

❓ Common Questions​

What's the difference between above knee and below knee hang cleans?

Above Knee (this exercise):

  • Bar starts 1-2 inches ABOVE the kneecap
  • Includes full transition phase (scoop/double knee bend)
  • Easier starting position to maintain proper posture
  • Slightly shorter pull than below knee
  • Better for learning the transition mechanics
  • Typically 90-95% of floor clean max

Below Knee:

  • Bar starts 1-2 inches BELOW the kneecap
  • More similar to the clean from floor
  • Longer pulling distance, more acceleration time
  • More technically demanding starting position
  • Better mimics the full clean pull
  • Can handle similar weights to floor clean (95-98%)

Recommendation: Master above knee before progressing to below knee.

How do I know if I'm doing the transition (scoop) correctly?

Good transition indicators:

  • Bar stays in contact with thighs as it moves up
  • Knees visibly re-bend and move forward under the bar
  • Torso becomes more upright (more vertical)
  • Bar ends at mid-thigh before explosion
  • Shoulders stay over or slightly in front of bar
  • Movement is smooth and controlled, not rushed

Poor transition indicators:

  • Bar leaves contact with thighs
  • Knees don't move forward (static position)
  • You explode immediately from above-knee (skipping scoop)
  • Bar swings away from body
  • Hips shoot up without torso adjusting

Best way to check: Film yourself from the side. The transition should be clearly visible as a distinct phase before the explosive second pull.

Can I do hang cleans from above knee if I can't clean from the floor yet?

Yes! This is actually an excellent progression:

Progression path:

  1. Front squat proficiency
  2. Hang power clean (high hang)
  3. Hang clean (high hang)
  4. Hang clean (above knee) ← You are here
  5. Hang clean (below knee)
  6. Clean from floor

Hang clean (above knee) is perfect for:

  • Building toward the full clean
  • Learning the critical transition phase
  • Developing explosive power from bent positions
  • Building comfort catching in deep positions

You don't need to master floor cleans first. In fact, mastering above-knee hang cleans will make learning floor cleans much easier.

How much weight should I use compared to my clean from the floor?

Typical percentages:

  • Hang clean (above knee): 90-95% of clean from floor
  • Hang clean (high/hip): 85-92% of clean from floor
  • Hang power clean: 75-85% of clean from floor

Individual variation: Some athletes are stronger from the hang due to better hip power or shorter acceleration needs. Others are better from the floor with more acceleration distance.

Programming note: Use percentages as guidelines, not absolutes. Focus on perfect technique and bar speed over hitting specific numbers.

Should I use blocks or hang position?

Both have benefits:

From Hang (this exercise):

  • More athletic — mimics real movement patterns
  • Builds full-body tension from hang
  • Develops isometric strength in hang position
  • More transferable to sports
  • Standard for most training

From Blocks (blocks at knee height):

  • Easier to set up consistently
  • Can focus purely on pull without hang setup
  • Good for very heavy loads
  • Easier to teach proper starting position
  • Better for high-volume work

Recommendation: Use hang position as primary. Add blocks for:

  • Max effort work (easier setup)
  • When learning (consistent position)
  • High-volume sessions (less grip fatigue)
I keep catching it in a quarter squat instead of full depth. What's wrong?

Common causes:

  1. Mental block: Fear of deep position → Use lighter weight, practice catching progressively deeper
  2. Lack of commitment: Waiting for bar instead of pulling under → Cue "meet the bar," pull under drills
  3. Too heavy: Weight is too much to confidently catch deep → Reduce 15-20%, build back up
  4. Mobility limitation: Can't get into deep squat → Front squat work, mobility drills, weightlifting shoes
  5. Slow elbows: Turnover too slow to catch deep → Muscle cleans, turnover drills, lighter weight

Fixes:

  • Film yourself from side — are you actively pulling under?
  • Reduce weight significantly (60-70%) and COMMIT to pulling under aggressively
  • Practice "tall muscle cleans" — start standing, pull under to full depth without jumping
  • Front squat holds in bottom position (build comfort in depth)
  • Mental cue: "Dive under the bar like you're swimming under a wave"

📚 Sources​

Biomechanics & Technique:

  • Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
  • USA Weightlifting Coaching Manual (Levels 1-5) — Tier A
  • Catalyst Athletics: Hang Clean Technical Resources and Transition Phase Analysis — Tier B
  • Takano, B. Olympic Lifting Technique Articles — Tier B

Programming:

  • Pendlay, G. & Takano, B. Olympic Lifting Programming — Tier B
  • NSCA Essentials of Strength Training: Olympic Lift Variations — Tier A
  • Burgener Strength: Clean Programming and Progressions — Tier B
  • Russian Weightlifting System: Hang Variation Applications — Tier A

Performance & Research:

  • Kawamori, N. & Haff, G.G. (2004). The Optimal Training Load for Power Development — Tier A
  • Comfort, P. et al. (2011). Comparisons of Peak Ground Reaction Forces During Clean Variations — Tier A
  • Suchomel, T.J. et al. (2017). Pulling from the Hang: Biomechanical Analysis — Tier A
  • Journal of Strength & Conditioning Research: Hang Position Clean Studies — Tier A
  • Garhammer, J. Biomechanical Profiles of Olympic Weightlifters — Tier A

Mobility & Technical Development:

  • USA Weightlifting: Mobility Requirements for Olympic Lifting — Tier A
  • Starrett, K. Becoming a Supple Leopard: Front Rack and Squat Mobility — Tier B
  • Mobility|WOD: Olympic Lifting Position Work — Tier C
  • CrossFit Journal: Clean Progression and Transition Phase Teaching — Tier B
For Mo

When to recommend this exercise:

  • User has mastered hang power clean and hang clean from high/hip position
  • User wants to progress toward full clean from floor
  • User needs specific work on transition phase ("scoop" or "double knee bend")
  • User is training for Olympic weightlifting competition
  • User wants maximum clean strength from hang position
  • User has excellent mobility and can front squat to full depth
  • User is experiencing plateau in clean from floor (this targets weak position)

Who should NOT do this exercise:

  • Cannot front squat to full depth with upright torso → Suggest Front Squat work and Hang Power Clean
  • Poor front rack mobility or wrist/shoulder limitations → Start with Muscle Clean and extensive mobility work
  • Hasn't mastered simpler hang variations → Regress to Hang Clean (High/Hip)
  • Acute knee, back, wrist, or shoulder injury → Suggest Kettlebell Swing or Medicine Ball Slam
  • No access to bumper plates/platform → Cannot safely perform, use Dumbbell Clean
  • Beginner to Olympic lifting → Too advanced, start with power variations
  • Limited ankle mobility → Must have weightlifting shoes and active mobility work

Key coaching cues to emphasize:

  1. "Scoop and sweep" — emphasize the transition phase, don't skip it
  2. "Knees forward, bar to hip" — transition mechanics
  3. "Jump through, pull under" — explosive second pull, aggressive descent
  4. "Deep catch, elbows high" — commit to depth, maintain front rack
  5. "Bar stays close" — lats engaged throughout all phases

Common issues to watch for in user feedback:

  • "I keep skipping straight to the pull" → Not executing transition phase, need to slow down and learn the scoop
  • "Bar swings away from my body" → Lats not engaged or knees not moving forward properly in transition
  • "I can't catch it deep" → Multiple possible causes — see FAQ above for systematic debugging
  • "My elbows drop in the bottom" → Front rack mobility limitation, need daily wrist/shoulder/thoracic work
  • "My heels come up" → Ankle mobility issue, ensure weightlifting shoes and ankle mobility work
  • "I feel it more in my back than legs" → Likely skipping transition or poor positions, video analysis needed
  • "The bar crashes on my shoulders" → Slow turnover or passive catch, need turnover drills and "meet the bar" cue

Programming guidance:

  • Pair with: Upper body horizontal push (bench press), horizontal pull (rows), but avoid heavy deadlifts same day
  • Avoid same day as: Heavy deadlifts, clean from floor (redundant), heavy good mornings
  • Typical frequency: 2-4x per week for Olympic lifters, 1-2x for general athletes
  • Always program: FIRST in workout when maximally fresh, or second after lighter snatch work
  • Volume: Lower reps (1-5), moderate-high sets (3-6), prioritize quality over quantity
  • Cycle throughout week: Vary intensities — one heavy day (85-90%), one moderate (75-80%), one light/speed (65-75%)

Progression signals:

  • Ready to progress when: Perfect transition phase visible on video, confident deep catches, comfortable with 5x2 @ 85% with perfect form
  • Progress to: Clean from Floor, [Hang Clean (Below Knee)], or Clean and Jerk
  • Regress if: Skipping transition, inconsistent catches, elbows dropping, wrist/knee/back discomfort, any form breakdown
  • Mastery indicator: Can execute clear, visible transition phase even at 90% of max, catches feel confident and stable

Special populations:

  • Olympic weightlifters: Core exercise, program 3-5x per week with varied intensities and volumes
  • CrossFit athletes: Excellent for skill work and building toward heavier clean & jerks in WODs
  • Team sport athletes: Great for developing explosive power from athletic positions (similar to acceleration stance)
  • Powerlifters (off-season): Excellent explosive power work without interfering with main lifts
  • Advanced trainees with clean plateau: Target weak position specifically to break through sticking points

Technical coaching progression:

  1. Week 1-2: Establish above-knee position, practice transition with PVC/empty bar
  2. Week 3-4: Add light loads, focus on perfect scoop mechanics every rep
  3. Week 5-6: Gradually increase load while maintaining perfect transition
  4. Week 7+: Work up to 80-90% while maintaining technical proficiency

Mobility prerequisites checklist:

  • Can front squat to full depth (ATG) with heels down
  • Can achieve front rack position with elbows parallel to floor or higher
  • Has 15+ degrees ankle dorsiflexion (test: knee can travel past toes in squat)
  • Can sit in deep squat with upright torso for 30+ seconds
  • Proficient in hang power clean and hang clean from high hang
  • Understands and can demonstrate the "scoop" or transition with empty bar

Last updated: December 2024