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Barbell Hang Clean Below-Knee

Explosive power & strength! Master the Barbell Hang Clean Below-Knee for a full-body workout. Proper form is key - start light, stay safe!

The Barbell Hang Clean Below-Knee is a compound exercise that mainly works the back and biceps, with help from the lower back and traps. You'll need: barbell.

Mr. Grey
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@JustGains_XY

Required Equipment

Barbell
Barbell

Barbell Hang Clean Below-Knee Muscles Worked

Primary

Lats (latissimus dorsi); Biceps (biceps brachii)

Secondary

Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)

Barbell Hang Clean Below-Knee Variations and Alternatives

How to do the Barbell Hang Clean Below-Knee

Barbell Hang Clean Below the Knees

Starting Position:

  1. Stand with your feet hip-width apart and the barbell resting on the floor in front of you.

  2. Bend at the hips and knees to lower your body, grabbing the barbell with an overhand grip (palms facing you). Your hands should be just outside your knees.

  3. Keep your back straight and chest up. Your elbows should be extended but not locked out.

**Movement 1. Engage your core and push through your heels to lift the barbell off the ground smoothly.

  1. As the bar rises, extend your hips and knees simultaneously.

  2. Once the bar reaches just above your knees, pull it up by extending your elbows and bringing the bar close to your body.

  3. As you pull the bar, rotate your elbows under it to catch it in a front rack position.

  4. Stand upright, holding the bar in front of your shoulders with elbows high.

  5. Lower the barbell back to the starting position by reversing the movement, ensuring to keep your back straight throughout.

Additional Tips:

  • Maintain a neutral spine throughout the lift.

  • Keep your movements controlled and practice with lighter weights to ensure proper form.

  • Breathe out as you lift the bar and breathe in as you lower it.

Barbell Hang Clean Below-Knee FAQs

What muscles does the Barbell Hang Clean Below-Knee work?

The Barbell Hang Clean Below-Knee mainly works the back and biceps, with help from the lower back and traps. The main muscles are the latissimus dorsi and biceps brachii.

What equipment do you need for the Barbell Hang Clean Below-Knee?

Barbell.

Is the Barbell Hang Clean Below-Knee a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Hang Clean Below-Knee go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Hang Clean Below-Knee variations and alternatives?

Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Jerk, Barbell Clean Pull and Barbell Clean Full.

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