Hang Clean - Below the Knees

Legs · Barbell

How to do it

Same as the hang clean, but starting with the bar **just below your knees**. Back flat, torso more inclined and the bar against your legs. Rise keeping your torso angle until the bar passes the knee and only then snap hips and knees open, shrug and drop under. Starting lower lengthens the pull and makes you hold position for longer. The classic mistake is the bar drifting away from your leg past the knee: the closer it stays, the straighter it travels.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back, Shoulders

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