hang clean below the knee
Hang Clean below the knee (Low hang Clean) — is a Clean variation where the athlete begins with the barbell hanging below the knee level. It skips the initial pull from the floor, focusing on position, explosive extension and emphasizing the mid-range of the lift. On the other hand, it increases the time under tension and makes the movement more challenging. This variation is beneficial for refining extension, timing, and positioning, especially if the athlete’s bar path isn’t close to their shins. The Hang Clean is can be performed using straps to minimize arm involvement in the lift.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned over balls of feet. Deadlift the barbell until stand straight. Brace your core muscles and lower the bar to the hang position below your knees maintaining balance on midfoot. Keep your back straight, chest up, and shoulders over the bar. Make sure your descending and ascending movements are as identical as possible.
Begin the lift by pushing through your legs, keeping your back straight and the bar close to your body. As the barbell passes your knees, extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
The point of contact should be in the space between the mid-thigh and the hip crease. Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Simultaneously pull the barbell upward with arms.
While the barbell reaches its highest point, slide your feet to the sides, catch the barbell on your deltoids and squat into a deep position. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Hang Clean is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Clean variations can vary depending on an individual’s goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Clean variations into Olympic weightlifting routines and vary the intensity and volume over time.
In the Hang Clean below the knee, programming repetitions usually vary from 1 to 3 in order to maintain good positions. This variation increases the time under tension and is usually performed with lower weights then the regular Clean — 60−90% of the best Clean. Sets can vary from 1-3 with a heavy weight to 5 for light technique work. The Hang Clean below the knee is often programmed in a superset with a Clean Pull or other Clean variations, such as Hang Clean above the knee, to improve each phase of the Clean.
The Hang Clean is usually performed before a Clean and Jerk, Pull or Squat, but after a Snatch or Power Clean if the goal is to improve strength, power or positioning. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Hang Clean used to train specific aspects:
Hang Power Clean below the knee. Start the lift from a hanging position, focusing on the second pull and posture.
Hang Muscle Clean below the knee. Lift the barbell without a squat from a hanging position, targeting the arm work and turnover.
Hang Clean Pull below the knee. Isolated partial pull with pulling the barbell from a hanging position to increase the time under tension.