Full BodyAdvanced
Below-Knee Hang Clean
A clean started from a hang with the bar just below the knees and received in a front squat. It trains the transition past the knees and a patient, powerful second pull without the setup of a floor start.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Forearm Flexors
- Front Delts
- Rhomboids
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.