Fitwill stands in solidarity with Ukraine

Barbell Hang Clean Below the Knees

Barbell Hang Clean Below the Knees

The Barbell Hang Clean Below the Knees is an explosive and compound exercise that primarily targets the lower body, but also engages the core, shoulders, and upper back muscles. It is a variation of the traditional hang clean exercise, with the barbell starting just below the knees. This exercise is perfect for those looking to improve their power, speed, and overall strength. The Hang Clean Below the Knees begins with the lifter standing with their feet shoulder-width apart, gripping the barbell with an overhand grip, hands slightly wider than shoulder-width. The barbell rests on the thighs just below the knees. Maintaining a straight back, the lifter slightly bends their knees and then explosively extends their hips, generating momentum to pull the barbell up towards the shoulders. As the barbell reaches shoulder height, the lifter quickly drops underneath it, catching it on the front of their shoulders with the elbows pointed forward. This movement should be done with control and fluidity. This exercise is highly effective because it recruits multiple muscle groups simultaneously. The explosive hip extension generates power and activates the glutes, hamstrings, and quadriceps. The upper body muscles are engaged during the pulling phase, with the upper back and shoulder muscles working to lift the barbell. The core muscles also play a crucial role in stabilizing the body throughout the movement. Incorporating the Barbell Hang Clean Below the Knees into your workout routine can enhance your athletic performance and improve your overall strength and power. However, it is essential to perform this exercise with proper form and under supervision initially to prevent injury. With consistent practice, you can reap the benefits of this dynamic exercise and take your fitness journey to the next level.


  • Start by setting up a barbell on the ground in front of you with an appropriate weight for your fitness level.
  • Stand with your feet hip-width apart, toes pointing forward, and bend at the knees to grip the barbell with an overhand grip, hands just outside your knees.
  • Keeping your back straight and chest up, lift the barbell by extending your hips and knees, pulling the barbell up as close to your body as possible.
  • As the barbell reaches thigh level, quickly drop underneath it by bending your knees and hips, pulling yourself into a front squat position.
  • Catch the barbell at shoulder level, with your elbows high and in front of you, and your palms facing upwards.
  • Stand up by driving through your heels, straightening your legs and extending your hips.
  • Lower the barbell back to the starting position by reversing the movement, first dropping into a front squat, then extending your knees and hips to lower the barbell to the ground.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Warm up properly before attempting the Barbell Hang Clean Below the Knees to prevent injuries.
  • Focus on maintaining a tight core throughout the exercise to maximize power and stability.
  • Keep the barbell close to your body as you pull it up for better control and efficiency.
  • Engage your legs and hips to generate the power needed for the clean movement.
  • Master the proper form and technique before adding weight to the barbell.
  • Practice explosive movements to improve your power output during the exercise.
  • Ensure that you're using an appropriate weight that allows you to maintain good form.
  • Breathe properly during the exercise, inhaling during the setup and exhaling during the explosive phase.
  • Rest adequately between sets to allow for proper recovery and avoid overexertion.
  • Consider working with a qualified fitness trainer to receive personalized guidance and feedback on your technique.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot