Barbell Hang Clean Below the Knees

Barbell Hang Clean Below the Knees demonstration

Performing the: A Step-by-Step Tutorial Barbell Hang Clean Below the Knees

• Bend your knees and hips to lower the barbell down to just below your knees, keeping your back straight and your chest up.
• Quickly extend your hips and knees while pulling the barbell upwards, keeping it close to your body.
• As the barbell reaches chest height, quickly rotate your elbows under the barbell and catch it on your shoulders, dropping into a slight squat to absorb the weight.
• Stand back up to the starting position, keeping the barbell on your shoulders, then lower it back down to your thighs to complete one repetition.

Tips for Performing Barbell Hang Clean Below the Knees

• Correct Movement: Start the movement by driving your hips forward and pulling the barbell upward. As the barbell reaches your mid-thigh, quickly drop under the bar by bending your knees and elbows, catching the barbell on your front shoulders. Avoid pulling the barbell too high or too low; the bar should travel in a straight line.
• Use of Legs and Hips: A common mistake is using the arms to lift the barbell instead of the legs and hips. The power for the hang clean comes from the lower body. Make sure to explosively extend your hips and knees to

Can beginners do the Barbell Hang Clean Below the Knees?

Yes, beginners can do the Barbell Hang Clean Below the Knees exercise, but it's important to note that this is a complex movement that requires good form and technique. Therefore, it's recommended that beginners start with a lighter weight to learn the correct form and avoid injury. It might also be helpful to have a personal trainer or an experienced lifter guide you through the exercise initially.

What are common variations of the Barbell Hang Clean Below the Knees?

• Kettlebell Hang Clean Below the Knees: This variation replaces the barbell with kettlebells, which can help improve grip strength and shoulder stability.
• Single-Arm Barbell Hang Clean Below the Knees: This variation is performed using one arm at a time, which can help identify and correct imbalances between the left and right side.
• Hang Power Clean Below the Knees: This variation adds a slight jump and catch into a partial squat position, which can help develop explosive power and speed.
• Hang Clean Below the Knees with Pause: This variation adds a pause at the bottom of the movement, which can help improve control and technique, and increase time under tension.