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Hang Clean Below Knee

Olympic lifting variation for explosive power — develops triple extension, rate of force development, and athletic power from below-knee starting position

⚡ Quick Reference​

AspectDetails
PatternHip Hinge + Pull + Catch
Primary MusclesGlutes, Hamstrings, Quads, Traps
Secondary MusclesCalves, Shoulders, Upper Back
EquipmentBarbell, Bumper Plates
Difficulty⭐⭐⭐⭐ Advanced
Priority🔵 Specialized (Olympic lifting, athletic development)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Starting method: Either pull from floor or take from rack, lower to below-knee position
    • Bar should be 2-4 inches below kneecap
  2. Stance: Feet hip-width apart, toes slightly out (5-15°)
  3. Hip position: Hips higher than full clean start, shoulders over bar
  4. Grip: Hook grip, hands just outside shoulders (clean grip)
    • Thumb wrapped by fingers for secure grip
  5. Back position: Tight, neutral spine, chest up, lats engaged
  6. Bar contact: Bar at mid-thigh to just below knee
  7. Weight distribution: Balanced on mid-foot, not toes

Equipment Setup​

EquipmentSettingNotes
BarbellOlympic barbell (20kg/45lb)Standard 7-foot bar
PlatesBumper plates preferredAllows safe dropping
CollarsRequiredPrevents plates from sliding
Lifting shoesRecommendedRaised heel aids position
Wrist wrapsOptionalSupport for catch position
Setup Cue

"Shoulders over bar, lats tight, weight mid-foot — coil like a spring ready to jump"

🔄 Execution​

The Movement​

What's happening: Establishing the below-knee hang position

  1. Bar positioned below kneecap (2-4 inches)
  2. Shoulders slightly in front of bar
  3. Hips loaded, hamstrings under tension
  4. Arms straight, hook grip secured
  5. Big breath, core braced hard
  6. Lats engaged — "bend the bar"

Tempo: Take your time — position is everything

Feel: Hamstrings loaded, ready to explode upward

Key Cues​

Primary Cues
  • "Jump and shrug" — explosive triple extension with upward shrug
  • "Fast elbows" — rotate elbows around bar aggressively
  • "Catch high" — receive in power position, not full squat
  • "Bar close" — never let bar swing away from body

Tempo Guide​

GoalTempoExample
Power DevelopmentX-0-XExplosive pull, no pause, aggressive catch
Technical Work1-0-XControlled start, explosive finish
Strength-SpeedX-1-XExplosive, pause in catch, stand

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesHip extension in explosive pull phase████████░░ 85%
HamstringsHip extension, loading phase tension████████░░ 80%
QuadsKnee extension in triple extension, catching████████░░ 75%
TrapsUpward shrug, bar acceleration████████░░ 80%

Secondary Muscles​

MuscleActionActivation
CalvesAnkle extension (rising onto toes)███████░░░ 70%
ShouldersStabilize bar in catch, front rack position██████░░░░ 65%
Upper BackKeep bar close, stabilize thoracic spine███████░░░ 70%

Stabilizers​

MuscleRole
CoreMaintains torso rigidity during explosion and catch
Forearms/GripMaintains hook grip during pull, supports bar in catch
Muscle Emphasis

Power focus: Lower weight, maximum bar speed — emphasizes rate of force development Strength focus: Moderate weight, controlled pulls — emphasizes triple extension strength Technical focus: Light weight, perfect positions — emphasizes motor learning

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Bar swings awayBar loops out from bodyReduces power transfer, missed liftsKeep lats tight, bar brushes thighs
Early arm bendArms bend before hip extensionArms fatigue, less power"Arms are ropes" — extend hips first
Jumping forwardFeet move forwardWrong force vector, missed catchesJump straight up, bar should rise vertically
Low elbows in catchBar falls forward or crashes downMissed lift, wrist strain"Elbows high" — practice front squats
Slow elbowsCan't get under bar in timeMissed lifts at heavier weightsSpeed drills, muscle cleans
Starting too lowHips below knee levelNot below-knee position, different exerciseBar at 2-4 inches below kneecap
Most Common Error

Bar swinging away from body — usually caused by not engaging lats or pulling with arms too early. Film yourself from the side. Bar should travel in nearly vertical line.

Self-Check Checklist​

  • Bar starts below knee (not at knee or above)
  • Shoulders are over or slightly in front of bar
  • Triple extension is vertical (not forward)
  • Elbows rotate fast and finish high
  • Bar caught on shoulders, not in hands
  • Feet land in stable receiving position

🔀 Variations​

By Starting Position​

AspectDetails
Bar Position2-4 inches below kneecap
Best ForPower development, mimicking full clean transition
EmphasisPosterior chain loading, explosive hip extension

By Receiving Position​

VariationSquat DepthWhy
Hang Power CleanQuarter to half squatMaximum power output, sport-specific

Note: "Power" position means partial squat, not full depth

Training Purpose Variations​

VariationChangePurpose
1-PositionSingle rep from below kneeStandard training method
2-PositionBelow knee + hang above kneeMore volume, position work
3-PositionFloor + below knee + above kneeMaximum volume and technical practice
Pause Clean2-3s pause in catchStrengthen front rack, stability
Clean from BlocksBar on blocks at below-knee heightConsistent starting position, focus on explosion

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM Clean)RIR
Power4-61-32-4 min60-80%3-4
Strength3-53-52-3 min70-85%2-3
Technical3-45-890s-2min50-65%4-5
Conditioning3-48-1260-90s40-55%3-4

Workout Placement​

Program TypePlacementRationale
Olympic liftingFirst or secondAfter snatch work, when fresh
Athletic developmentFirst exerciseMost technical, requires CNS freshness
Strength trainingFirst on power dayBefore heavy squats or deadlifts
Technical Fatigue

Olympic lifts deteriorate rapidly with fatigue. Always perform when fresh, early in workout. Stop set if technique breaks down.

Frequency​

Training LevelFrequencyVolume Per Session
BeginnerNot recommendedLearn power clean from floor first
Intermediate1-2x/week3-4 sets, focus on technique
Advanced2-3x/week4-6 sets, varied intensities

Progression Scheme​

Progressive Overload

Bar speed is the metric — if bar slows down, don't add weight. Olympic lifts require speed. Add weight only when bar speed is maintained.

Sample Weekly Structure​

DayExerciseSets x RepsIntensityFocus
MondayHang Clean Below Knee5x375%Power development
ThursdayHang Clean Above Knee4x280%Explosive strength

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Clean PullLearn pulling mechanics without catch
Hang Clean Above KneeSimpler starting position, easier timing
Dumbbell Hang CleanLearn pattern with lighter load
Kettlebell SwingTeach hip extension pattern

Progressions (Harder)​

ExerciseWhen ReadyLink
Power Clean from FloorMastered hang variations, ready for full lift
Hang Squat CleanNeed to catch in full squat depth
Clean from FloorFull Olympic lifting progression

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentBenefit
Kettlebell SwingKettlebellHip extension power, simpler technique
Box JumpPlyo boxExplosive triple extension, no technical complexity
Trap Bar JumpTrap barLoaded jumping without technical demands

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Wrist issuesFront rack position stressUse straps, modify grip, or substitute with pulls only
Shoulder mobility limitationsCannot achieve proper catch positionWork on mobility, use hang above knee version
Low back painExplosive spinal loadingStart with clean pulls, ensure perfect bracing
PregnancyImpact and intra-abdominal pressureAvoid after first trimester, substitute with pulls or swings
Stop Immediately If
  • Sharp pain in wrists, shoulders, or lower back
  • Cannot maintain neutral spine position
  • Dizziness or inability to breathe properly
  • Bar crashes down on shoulders (technique failure)
  • Any joint pain during or after movement

Injury Prevention​

StrategyImplementation
Perfect setupNever rush the starting position — reset every rep
Progress slowlyMaster positions with PVC pipe, then empty bar, then load
Warm up thoroughlyDynamic warm-up, progressive loading, technique primers
Use appropriate loadBar speed is king — never sacrifice speed for weight
Learn progressionsMaster clean pull and front squat before combining them

Technical Safety Points​

  • Hook grip bruising is normal — thumbs will toughen up
  • Bar contact with thighs is expected — may cause bruising initially
  • Bumper plates required — must be able to drop bar safely
  • Spotting not possible — lifter must learn to bail safely (drop bar forward)
  • Collars always required — plates must be secured
Most Common Injury

Wrist strain from poor catch position or low elbows. Work on front rack mobility and keep elbows high. If wrists hurt, reduce weight and work on positioning.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Explosive Extension90-110° flexion🔴 High
KneeFlexion/Extension90-120° flexion🟡 Moderate
AnkleDorsiflexion/Plantarflexion15-20° dorsiflexion, full plantarflexion🟡 Moderate
SpineNeutral maintenance, thoracic extensionMinimal flexion/extension🔴 High
ShoulderFlexion, external rotation120°+ flexion in catch🟡 Moderate
ElbowExtension/FlexionFull ROM🟢 Low
WristExtension45-60° extension in catch🔴 High

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip110° flexionDeep squat with upright torsoHip flexor stretches, deep squat holds
Ankle15° dorsiflexionKnees can track over toes in squatAnkle mobility drills, weightlifting shoes
ThoracicGood extensionCan maintain upright torso in front squatFoam rolling, thoracic extensions
Shoulder120° flexionFront rack position with elbows upLat stretches, front rack holds
Wrist60° extensionFront rack with bar on shouldersWrist mobility drills, stretches
Mobility Priority

Wrist and shoulder mobility are critical for safe catch position. If you cannot achieve proper front rack with high elbows, work on mobility before loading this exercise heavy.

❓ Common Questions​

What's the difference between hang clean below knee and power clean?

The hang clean below knee starts from a hanging position with the bar below the kneecap, while the power clean starts from the floor. The hang variation:

  • Removes the first pull from floor to knee
  • Emphasizes the explosive second pull
  • Allows more volume with less technical complexity
  • Is often used as an accessory for full cleans

Both receive the bar in a partial squat (power position).

Should I use hook grip or regular grip?

Hook grip is strongly recommended for Olympic lifts. While uncomfortable at first, it:

  • Provides the most secure grip
  • Allows maximum bar speed without grip slipping
  • Is used by all competitive Olympic lifters
  • Your thumbs will adapt within 2-3 weeks

Use tape on your thumbs initially if needed. Regular overhand grip is not secure enough for heavier weights.

Why does the bar bruise my thighs?

Bar contact with the thighs is normal and expected — the bar should brush or lightly contact the upper thighs during the pull. Initial bruising is common but will decrease as:

  1. Your technique improves (lighter contact)
  2. Your legs toughen up
  3. You learn optimal bar path

Wear sweatpants or compression pants initially. If contact is extremely painful, check that you're not banging the bar forward.

How heavy should I go?

Olympic lifts prioritize bar speed over absolute weight. General guidelines:

  • Technical work: 50-65% of your 1RM clean
  • Power development: 60-80% of your 1RM clean
  • Strength work: 70-85% of your 1RM clean

If bar speed slows down, reduce weight. Fast bar = correct weight.

Can I do these without Olympic lifting shoes?

You can, but Olympic lifting shoes help significantly:

  • Raised heel improves ankle mobility
  • Solid base for explosive movement
  • Better receiving position

Alternatives:

  • Flat shoes with hard soles (Chuck Taylors, wrestling shoes)
  • Never use running shoes (too soft)

If you're serious about Olympic lifting, invest in proper shoes.

My elbows hurt in the catch position — is this normal?

No, pain is not normal. This usually indicates:

  1. Poor front rack mobility — can't get elbows high enough
  2. Bar caught too hard — slamming into position
  3. Wrist mobility issues — forcing elbows down

Solutions:

  • Work on front rack mobility daily
  • Practice muscle cleans with lighter weight
  • Focus on smooth, fast elbow rotation
  • Consider wrist mobility work

📚 Sources​

Olympic Lifting Technique:

  • Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
  • USA Weightlifting Sports Performance Coach Manual — Tier A
  • Catalyst Athletics Archives — Tier B

Biomechanics & Power Development:

  • Garhammer, J. (1993). A Review of Power Output Studies of Olympic and Powerlifting — Tier A
  • Suchomel, T.J. et al. (2018). Implementing Eccentric Resistance Training — Tier A
  • Haff, G.G. & Nimphius, S. (2012). Training Principles for Power — Tier A

Programming:

  • Pendlay, G. (2010-2015). Training Articles & Videos — Tier B
  • Ma Strength — Tier C
  • Burgener Strength — Tier B

Safety & Technique:

  • NSCA Essentials of Strength Training (Olympic Lifts Chapter) — Tier A
  • British Weightlifting Coach Education Materials — Tier A
For Mo

When to recommend this exercise:

  • User has Olympic lifting or athletic power development goals
  • User has mastered basic front squat and deadlift patterns
  • User wants to develop explosive power and rate of force development
  • User has adequate mobility (especially wrists, shoulders, ankles)

Who should NOT do this exercise:

  • Complete beginners to strength training → Start with Kettlebell Swing or basic barbell movements
  • Poor front rack mobility → Work on mobility first, use Clean Pull until ready
  • Wrist or shoulder injuries → Substitute with Clean Pull or Trap Bar Jump
  • No access to bumper plates or proper dropping area → Too dangerous, use alternatives

Key coaching cues to emphasize:

  1. "Bar stays close — brush the thighs"
  2. "Jump straight up, not forward"
  3. "Fast elbows — punch them through"
  4. "Catch with elbows high, bar on shoulders"

Common issues to watch for in user feedback:

  • "Bar swings away from me" → Lat engagement issue, cue "bend the bar"
  • "I can't get under the bar" → Slow elbows, practice muscle cleans
  • "My wrists hurt" → Front rack mobility work needed, elbows too low
  • "I jump forward" → Wrong force vector, cue vertical jump
  • "Bar crashes on shoulders" → Catching too hard, not aggressive enough pulling under

Programming guidance:

  • Pair with: Front squats, pressing work, posterior chain accessories
  • Avoid same day as: Heavy deadlifts (both tax CNS heavily)
  • Typical frequency: 1-2x/week for power, 2-3x/week for Olympic lifting focus
  • Place first in workout when completely fresh
  • Stop set if bar speed decreases or technique breaks down

Progression signals:

  • Ready to progress when: Consistent bar speed, high elbows in catch, 3x3 with good form
  • Regress if: Bar swinging out, low elbows, missing catches, pain
  • Consider progression when: Can maintain perfect form at 75-80% for triples

Red flags:

  • Rounded back under load → immediate form correction
  • Bar crashes painfully onto shoulders → technique breakdown
  • Consistent missed catches → weight too heavy or position issues
  • Jumping forward consistently → fundamental technique flaw

Last updated: December 2024