Zirv Fitness
Strength exercise

Hang Clean (Below Knee)

How to do it

  1. Stand with feet hip-width apart and grip the bar just outside the shins with a hook grip.
  2. Lower the bar to just below the kneecap by hinging the hips back and bending the knees, keeping the back flat.
  3. Extend the hips, knees, and ankles explosively as the bar passes the knee, shrugging the shoulders upward.
  4. Pull the body under the bar and receive it on the shoulders in a full front squat, elbows driven high.
  5. Stand to full hip and knee extension, keeping the chest tall and the core braced throughout.
  6. Lower the bar back to the below-knee starting position under control before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Core, Shoulders
Measured in
Reps and weight