Barbell Hang Clean Below the Knees
The hang clean started with the bar just below the knees; it drills the bar's path past the knees and the posture that carries it.
How to do it
Setup
Deadlift the bar up, then lower it to just below the kneecaps, shoulders over the bar, back flat.
Steps
- From the pause below the knees, push with the legs and keep the back angle.
- Once the bar is past the knees, extend the hips hard and pull under.
- Catch in a full front squat and stand; lower the bar back to the hang.
Common mistakes
Opening the hips while the bar is still at the knees: wait until it is above them. Shoving the knees back hard: push with the legs and let them clear the bar naturally. Bar hitting the knees: keep the shoulders over the bar and the weight over the whole foot.
Breathing
Breath in the hang, exhale after the catch.
