Exercise guide
Hang Clean - Below the Knees
The Below-Knee Hang Clean begins with the bar suspended just below the knees. Compared with a mid-thigh Hang Clean, the longer pull requires more control through the hinge before the athlete extends and receives the bar in a front squat position.
Training context
Benefits of the Below-Knee Hang Clean
The lower starting point provides additional practice keeping the bar close as it passes the knees and thighs. It can help connect the first part of a clean pull to the explosive extension and catch.
The exercise is technically demanding. The starting position should remain balanced over the middle of the feet rather than becoming a stiff-legged deadlift or forward pull.
Technique overview
Keep the bar close from below the knees
Set the hang position with the bar close to the legs, knees softly bent, and torso stable. Guide the bar upward past the knees before extending forcefully through the hips and legs. Pull under, rotate the elbows forward, and receive the bar on the shoulders. Stand from the catch with the elbows high and feet planted.
Treat this as an overview and use a range, pace, and setup you can control.