HANG POWER clean BELOW THE KNEE
Hang Power Clean below the knee (Low Hang Power Clean) — is a Clean variation where the athlete starts with the barbell hanging below the knees, skipping the first few centimeters of the initial pull from the floor and emphasizing explosive extension, leg engagement, and positioning. This exercise increases the time under tension and is also helpful if the athlete struggles with the initial pull or if the bar path is far from the shin. By practicing the hang power clean, lifters can refine their control of the bar, build strength, and maintain a proper back angle and distribution of force in the lower body.
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, then knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
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 and catch the barbell on your deltoids. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from partial squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Hang Power 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 partial 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.
The Hang Power Clean below the knee 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 Power Clean — 50−75% of the best Clean. Sets can vary from 1−3 with a heavy weight to 5 for light technique work. It is easier to perform than the Hang Clean and can be used on light or deload days. The main reason the Hang Power Clean is usually performed instead of the Hang Clean is that it has less range of motion and less complexity than the Clean with squat.
The Hang Power Clean is usually performed before a Clean and Jerk, Pull or Squat, but after a Muscle Clean if the goal is to improve strength, power or positioning. This can also be used as a light weight finisher for technique work.
The Hang Power 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.
Variations
Different variations of the Power Clean used to train specific aspects:
Hang Power Clean above the knee. Start the lift from a hanging position focusing on the second pull, positioning and timing.
Slow pull Power Clean. Perform the lift with a slow pull, emphasizing precise bar control and explosive extension.