Power Clean (From Hang - Below Knee)

The transition master — teaches the critical "scoop" phase while reducing complexity, bridging the gap between hang variations and the full clean

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⚡ Quick Reference

Aspect	Details
Pattern	Olympic / Power
Primary Muscles	Hamstrings, Glutes, Quads
Secondary Muscles	Traps, Shoulders, Core
Equipment	Barbell, Bumper Plates, Platform
Difficulty	Intermediate
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Getting into position:
   • Deadlift bar to standing position
   • With control, lower bar to just below kneecap (1-2 inches)
   • Maintain hook grip throughout
2. Bar position: Just below kneecap (1-2 inches below patella)
   • Shins are nearly vertical or slightly angled
   • Bar may lightly touch shins
3. Grip: Hook grip (thumb wrapped, fingers over)
   • Width: Just outside shoulder width
4. Stance: Hip-width, toes slightly out (5-15 degrees)
5. Hip & torso angle:
   • Hips higher than knees but lower than shoulders
   • Torso angled forward (30-40 degrees from vertical)
   • Shoulders positioned over or slightly in front of bar
6. Back & core:
   • Chest up, shoulder blades slightly retracted
   • Lats engaged ("squeeze oranges in armpits")
   • Core braced, neutral spine with natural arch
7. Weight distribution: Mid-foot, balanced over whole foot

Equipment Setup

Equipment	Setting	Notes
Bar type	Olympic barbell	20kg/45lb with proper spin
Plates	Bumper plates	Safe to drop if needed
Platform	Lifting platform or rubber mats	Protects floor, reduces noise
Shoes	Weightlifting shoes (recommended)	Stable base, heel elevation

Setup Cue

"Stand tall, control the bar down to just below your kneecaps — shoulders over bar, lats tight, like you're about to jump"

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🔄 Execution

The Movement

Starting Position

What's happening: Loaded hang position below knee

1. Bar 1-2 inches below kneecap
2. Shoulders over or slightly in front of bar
3. Hips above knees, torso leaned forward
4. Lats engaged, pulling bar close
5. Weight on mid-foot
6. Breathing: Big breath held, core braced

Tempo: Static hold (1-2 seconds)

Feel: Like a deadlift position at knee height

Position check: Bar below knee, shoulders over bar, back flat

Transition (Scoop/Double Knee Bend)

What's happening: Critical transition phase — the "scoop"

1. Initiate upward pull with legs
2. Knees re-bend slightly, moving forward under bar
3. Torso becomes more vertical (shoulders move back)
4. Bar moves from below knee to mid-thigh position
5. Maintain bar contact with thighs
6. Hips shift slightly forward
7. "Loading the spring" for explosion

Tempo: Controlled, smooth (0.5-0.7 seconds)

Feel: Shifting from legs to hips, coiling for explosion

Position: Bar now at mid-thigh, ready for power position

Key cue: "Knees forward, hips through, chest up"

Critical phase: This is what you DON'T get with above-knee hang cleans

Explosive Extension

What's happening: Violent triple extension

1. From power position (bar at mid-thigh), EXPLODE
2. Violently extend hips and knees — jump motion
3. Shrug shoulders aggressively upward
4. Rise onto toes (plantar flexion)
5. Bar accelerates straight up, close to body
6. Arms still straight — "arms are ropes"

Tempo: EXPLOSIVE (0.2-0.3 seconds)

Feel: Maximum vertical force, full-body explosion

Key cue: "Jump and shrug — make the bar float"

Position: Full triple extension (hips, knees, ankles)

High Pull & Turnover

What's happening: Pulling under the bar

1. After full extension, pull bar high
2. Elbows drive high and outside (scarecrow position)
3. Keep bar close to centerline
4. Begin pulling yourself under bar
5. Rotate elbows around and forward (turnover)

Tempo: Fast and aggressive (0.2 seconds)

Feel: Powerful upward pull, then quick rotation

Key cue: "High elbows, fast turnover"

Critical: Full hip extension BEFORE arm pull

Catch Position

What's happening: Receiving bar in front rack

1. Drop into quarter-to-half squat (power position)
2. Bar catches on front delts (shoulders)
3. Elbows rotate high and forward
4. Feet may widen slightly in catch
5. Land with weight on whole foot
6. Core braced, stable position

Position: Bar on shoulders, elbows high, partial squat

Feel: Aggressively meeting the bar, solid catch

Common error: Catching standing up or elbows dropping

Key cue: "Pull under, elbows up"

Stand to Lockout

What's happening: Standing to full extension

1. Drive through whole foot to stand
2. Maintain front rack — elbows up, bar on shoulders
3. Extend hips and knees to standing
4. Breathe out at top
5. Control bar down for next rep or to floor

Finish position: Standing tall, bar on shoulders

Lowering: Control bar to below-knee position for next rep

Key Cues

Primary Cues

• "Shoulders over bar" — maintain position through transition
• "Knees forward, hips through" — the scoop/transition
• "Jump and shrug" — explosive triple extension
• "Fast elbows" — quick turnover to catch
• "Meet the bar" — pull yourself under aggressively

Tempo Guide

Goal	Tempo	Example
Power	0-1-X-1	No pause start, smooth transition, explosive pull
Strength	0-1-X-1	Same — always explosive
Technique	1-2-X-1	Pause at start, slow transition to feel positions

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Hip extension, transition control	████████░░ 85%
Glutes	Explosive hip extension from power position	████████░░ 85%
Quadriceps	Knee extension in transition and catch	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Traps	Shrug during pull, stabilize catch	████████░░ 75%
Shoulders	Front rack position, catch stability	██████░░░░ 60%
Core	Rigid torso, force transfer	███████░░░ 70%

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine through transition
Lats	Keeps bar close during entire pull
Forearms	Hook grip maintenance, bar control

Muscle Emphasis

Hang power clean below knee emphasizes: The transition phase (scoop/double knee bend) requires excellent quadriceps control and hamstring coordination. More complete posterior chain development than above-knee variation.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Skipping the transition	Going straight from below knee to explosion	Misses key learning point, poor mechanics	Slow down, feel knees rebend and move forward
Hips rising too fast	"Stripper" — butt shoots up first	Loses leg drive, back takes over	Video yourself, maintain torso angle
Bar swings away	Bar loops out during transition	Inefficient path, harder to catch	Lats engaged, bar close to body
Pulling with arms early	Arms bend before full extension	Wastes arm strength, slower bar	"Dead arms until full explosion"
No knee rebend	Knees stay back, no transition	Essentially becomes above-knee hang	Cue "knees forward" in transition
Catching too high	Standing catch, no squat	Limits weight, poor mechanics	Pull under aggressively

Most Common Error

Skipping or rushing the transition phase — many lifters go straight from below knee to explosion without the critical "scoop." The knees must re-bend and move forward to shift the bar from below knee to mid-thigh power position. This is THE KEY learning point of this variation.

Self-Check Checklist

• Bar starts just below kneecap (not at mid-shin or at knee)
• Smooth transition — knees re-bend and move forward
• Shoulders stay over bar until power position
• Bar maintains contact with thighs during transition
• Full explosive triple extension
• Bar travels vertically, not swinging out
• Catch in quarter-to-half squat with high elbows

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🔀 Variations

By Starting Position

Hang Height Variations

Variation	Starting Position	Complexity	Purpose
High Hang (Hip)	Bar at hip crease	Lowest	Pure hip power
Hang Above Knee	Bar at mid-thigh	Low-Medium	Hip extension emphasis
Hang Below Knee	1-2" below kneecap	Medium	Includes transition phase
Hang from Mid-Shin	4-6" below knee	Medium-High	Nearly full ROM

Catch Variations

Variation	Change	Why
Hang Power Clean	Quarter/half squat catch	Athletic position, power emphasis
Hang Squat Clean	Full depth catch	More weight possible, higher skill
Hang Muscle Clean	No squat, minimal dip	Strengthens pull and turnover

Tempo & Technique Variations

Variation	Change	Why
Pause Below Knee	2-3 second pause at start	Eliminate momentum, position work
Slow Pull Clean	3-5 second pull to power position	Feel transition phase positions
Clean Pull (Below Knee)	No catch, pull only	Isolate pulling mechanics

Related Exercises

Exercise	Key Difference	Link
Power Clean	Full ROM from floor
Hang Power Clean (Above Knee)	Simpler, no transition phase
Clean High Pull	No catch component

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM Clean)	RIR
Power	3-5	2-5	2-3 min	70-85%	2-3
Strength	4-6	1-3	3-4 min	80-92%	1-2
Technique	3-5	3-5	90-120s	60-75%	3-4
Conditioning	3-4	5-8	60-90s	55-70%	2-3

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	After snatch variations	Technical work when relatively fresh
Athletic/Power	First or second exercise	CNS-demanding, requires freshness
Learning phase	Primary lift	Teaching transition mechanics
Accessory work	Second exercise after main lift	Overload specific positions

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3-4 sets of 3-4 reps
Intermediate	2-3x/week	4-5 sets of 2-4 reps
Advanced	3-5x/week	5-8 sets of 1-3 reps

Progression Scheme

Progressive Overload

Below-knee hang cleans typically allow 87-95% of your full clean from floor. Focus on smooth transition and explosive finish. If transition becomes rushed or sloppy, reduce weight.

Why This Starting Position?

Advantages over above-knee:

• Teaches the critical transition/"scoop" phase
• More similar to full clean mechanics
• Develops better pulling positions
• More complete movement pattern

Advantages over full clean:

• Simplifies by removing floor pull
• Easier to achieve proper positions
• Less technically demanding
• Faster learning curve

Best for:

• Athletes progressing toward full clean
• Teaching Olympic lifting mechanics
• Overloading the transition phase
• General power development with moderate complexity

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Hang Power Clean (Above Knee)	Simplify by removing transition
High Hang Power Clean	Focus purely on hip extension
Clean High Pull	Learn pulling pattern without catch
Kettlebell Swing	Master hip hinge power first

Progressions (Harder)

Exercise	When Ready	Link
Power Clean	Add full ROM from floor
Hang Squat Clean	Full depth catch
Full Clean	Complete Olympic lift
Clean and Jerk	Add overhead component

Alternatives (Same Goal, Different Movement)

Power Development

Alternative	Avoids	Good For
Dumbbell Clean	Barbell complexity	Unilateral power, simpler learning
Kettlebell Swing	Front rack demands	Pure hip power
Clean High Pull	Catch mechanics	Isolated pulling strength
Medicine Ball Slam	Technical demands	Explosive power only

Teaching Tools

Alternative	Focus
Clean Deadlift	First pull mechanics
Clean Pull from Below Knee	Pull without catch
Front Squat	Front rack position

Block/Position Work

Alternative	Benefit
Power Clean from Blocks	Same height, different setup
Clean Pull from Blocks	Overload specific positions

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Explosive loading, forward lean	Try above-knee variation, lighter loads
Wrist pain	Front rack position stress	Wrist wraps, mobility work, try clean pulls
Shoulder issues	Front rack demands	Improve mobility, use clean high pull instead
Poor mobility	Can't achieve positions	Work mobility, use higher hang variations
Knee pain	Transition phase knee rebend	Try above-knee or high hang variations

Stop Immediately If

• Sharp pain in lower back, knees, wrists, or shoulders
• Loss of bar control
• Bar crashes on shoulders painfully
• Feeling unstable or dizzy
• Knee pain during transition phase

Safe Failure

How to safely bail on a below-knee hang power clean:

1. During pull: Stop, let bar return to hang position or drop to platform
2. During catch: Push bar forward off shoulders, step back
3. After catch: Drop bar forward to platform (bumper plates required)
4. General rule: Never try to save a bad rep

Platform & Equipment

Always use bumper plates for hang cleans. Rubber flooring or lifting platform protects equipment and floor. Ensure clear space around lifting area.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension through transition	Moderate flexion to full extension	High
Knee	Extension, then rebend in transition	90°+ flexion to full extension	Moderate-High
Ankle	Plantar flexion	Dorsiflexion to plantar flexion	Moderate
Shoulder	Front rack position	110°+ flexion, external rotation	Moderate
Elbow	Flexion in catch	Full extension to 90°+ flexion	Moderate
Wrist	Extension in front rack	70-90° extension	High
Spine	Neutral stability	Minimal movement under load	High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Front rack hold with elbows up	Daily wrist stretches, gradual loading
Shoulder	110° flexion	Front rack position	Lat stretches, thoracic mobility
Ankle	10-15° dorsiflexion	Quarter squat	Ankle mobility work, weightlifting shoes
Hip	Full extension	Standing hip extension	Hip flexor stretches, activation
Thoracic	Good extension	Upright posture in front rack	Foam rolling, extension exercises

Joint Health Note

The transition phase requires good knee and hip control. If you have knee issues, the rebending motion may be problematic — consider above-knee variations instead.

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❓ Common Questions

What exactly is the "scoop" or transition phase?

The transition (also called scoop or double knee bend) is when your knees re-bend and move forward as the bar passes knee height. It shifts the bar from below your knee to the power position at mid-thigh. Your torso becomes more upright and your hips move forward. This is THE key difference between below-knee and above-knee hang variations.

How is this different from the above-knee hang clean?

Below knee includes the full transition phase (scoop/double knee bend), making it much more similar to the full clean. Above knee starts from the power position, eliminating this phase. Below knee is harder to learn but teaches more complete mechanics.

Should I pause at the bottom or go straight into the pull?

For learning: pause 1-2 seconds to establish positions. For performance: minimal pause or smooth transition into pull. Both have value depending on your goal (technique vs power).

How much weight compared to my full clean?

Typically 87-95% of your full clean from floor. If you can clean 100 kg from the floor, expect 87-95 kg from below-knee hang. Closer to full clean than above-knee variation (which is 85-93%).

I feel the transition is awkward and slow. Is that normal?

Yes, initially. The transition is complex and takes practice. Start with light weight (50-60% of your clean) and deliberately slow down the transition to learn the positions. Speed and smoothness come with practice.

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🎁 Benefits

Athletic Performance

• Complete power development: Includes full triple extension with transition phase
• Athletic positioning: Hang position mimics loaded athletic positions in sports
• Rate of force development: Trains rapid force production
• Coordination: Develops complex motor patterns similar to full Olympic lifts

Strength & Muscle

• Posterior chain power: Comprehensive glute, hamstring, and back development
• Quadriceps engagement: Transition phase significantly loads quads
• Upper back and traps: Shrug and pull develop upper back musculature
• Front rack strength: Builds shoulder and thoracic stability

Technical Development

• Olympic lift progression: Critical step toward full clean mastery
• Transition mechanics: Teaches the most technical phase of the clean
• Position awareness: Develops feel for proper pulling positions
• Bad habit correction: Addresses issues before adding floor pull complexity

Functional Benefits

• Sport-specific power: Translates to explosive movements in athletics
• Reduced learning curve: Easier than full clean, more complete than above-knee
• Lower back management: Less strain than full clean from floor
• Versatile training: Works for strength, power, or technique development

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📚 Sources

Biomechanics & Technique:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Transition Phase — Tier A
• USA Weightlifting Coaching Manual — Hang Variations and Position Work — Tier A
• Catalyst Athletics — Below Knee Hang Clean Progressions — Tier B
• Pendlay, G. California Strength Olympic Lifting Resources — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Olympic Lift Programming — Tier A
• Stone, M.H. et al. Weightlifting: A Brief Overview — Position-Specific Training — Tier A
• Journal of Strength & Conditioning Research — Hang Clean Variations — Tier A

Athletic Performance:

• Comfort, P. et al. (2011). Comparisons of Hang Power Clean Variations — Tier A
• Kawamori, N. & Haff, G.G. (2004). The Optimal Training Load for Power Development — Tier A
• Suchomel, T.J. et al. (2018). The Importance of Muscular Strength — Power Development — Tier A

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For Mo

When to recommend this exercise:

• User has mastered above-knee hang clean and wants to progress
• User wants to learn full clean but isn't ready for floor pull
• User needs to work on transition phase specifically
• User is intermediate Olympic lifter refining technique
• User wants comprehensive power development with moderate complexity

Who should NOT do this exercise:

• Acute back, wrist, or shoulder injury → Suggest Kettlebell Swing
• Knee pain or issues → Try Hang Power Clean (Above Knee)
• Can't achieve front rack → Work mobility first, use Clean High Pull
• Complete beginner → Start with High Hang Power Clean
• Poor mobility → Use higher hang variations until mobility improves

Key coaching cues to emphasize:

1. "Knees forward, chest up — feel the scoop"
2. "Smooth transition, then EXPLODE"
3. "Bar stays close — straight vertical path"
4. "Fast elbows after full extension"

Common issues to watch for in user feedback:

• "I don't feel a transition" → Skipping the scoop, going straight to explosion
• "My knees hurt" → Possibly rebending too aggressively, check technique
• "Bar swings away" → Lats not engaged or rushing transition
• "It feels awkward" → Normal initially, transition is complex
• "My back hurts" → Likely losing position or starting too heavy

Programming guidance:

• Pair with: Upper body push, lower body strength work
• Avoid same day as: Full cleans or heavy deadlifts
• Typical frequency: 2-3x per week
• Always program when fresh (first or second exercise)

Progression signals:

• Ready to progress when: Smooth transition, explosive finish, consistent positions
• Progress to: Power clean from floor, full clean
• Regress if: Can't control transition, bar swinging, poor positions

Teaching progression:

• Week 1-2: High hang or above knee
• Week 3-4: Below knee with light weight
• Week 5-6: Below knee with progressive loading
• Week 7+: Transition to power clean from floor

Technical focus:

• The transition/scoop is THE learning point here
• Video from side is essential for feedback
• Many lifters rush this — slow it down initially
• Should feel smooth, not jerky or rushed

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Last updated: December 2024