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Barbell Hang Clean Below the Knees (VERSION 2)

Barbell Hang Clean Below the Knees (VERSION 2)

The Barbell Hang Clean Below the Knees (VERSION 2) is an explosive and dynamic exercise that primarily targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise also engages the core, upper back, and shoulders, making it a great full-body movement for building strength and power. The Barbell Hang Clean Below the Knees (VERSION 2) involves starting in a standing position with a barbell just above the knees. The key to this exercise is the explosive movement of extending the hips, knees, and ankles, which allows you to generate power and propel the barbell upward. As the barbell reaches the chest level, you quickly rotate your elbows underneath and catch the barbell in a front rack position. This exercise is commonly used by athletes and weightlifters to improve explosiveness, agility, and coordination. It can also be a beneficial addition to any strength training routine, as it enhances muscle development, increases power output, and enhances overall athletic performance. Before attempting the Barbell Hang Clean Below the Knees (VERSION 2), it is important to ensure you have proper form and technique. It is recommended to start with a lighter weight to master the movement and gradually increase the load as you become more proficient. Consulting with a fitness professional or strength coach is advisable to receive personalized guidance and avoid any potential injuries. Remember, proper warm-up, technique, and progression are crucial in getting the most out of your workouts and achieving your fitness goals. So, stay focused, stay motivated, and enjoy the benefits that the Barbell Hang Clean Below the Knees (VERSION 2) can bring to your training routine. Keep pushing yourself and never stop striving for progress!


  • Position a loaded barbell on the floor in front of you, with your feet hip-width apart and toes pointing forward.
  • Bend your knees, push your hips back, and lower your torso down towards the barbell. Make sure to keep your back straight and your chest up throughout the movement.
  • Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Take a deep breath, engage your core, and lift the barbell off the ground by extending your knees and hips. As you do this, keep the barbell close to your body and maintain a straight back.
  • Once the barbell reaches knee height, quickly bend your elbows and raise your shoulders, allowing the barbell to 'brush' against your thighs.
  • As the barbell reaches the highest point of the upward momentum, rotate your elbows underneath the bar and catch it at shoulder height. Your elbows should be pointing forward and your upper arms parallel to the ground.
  • Lower the barbell back down to the starting position by reversing the movement. First, lower the barbell to knee height, then lower it to the floor with control.
  • Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.

Tips & Tricks

  • Engage your core muscles throughout the entire movement to maintain stability and control.
  • Focus on maintaining proper form and technique, especially when lowering the barbell below the knees.
  • Use a weight that allows you to perform the exercise with proper form and without sacrificing your range of motion.
  • Start with a lighter weight and gradually increase the resistance as your strength and technique improve.
  • Perform this exercise under the supervision of a qualified fitness professional if you are new to weightlifting or unsure about proper form.
  • Ensure that the barbell is securely fixed and stable before starting the exercise to avoid accidents or injuries.
  • Incorporate a warm-up routine, including dynamic stretches and mobility exercises, to prepare your body for the workout.
  • Allow your body enough time to recover between sets to prevent overexertion and muscle fatigue.
  • Properly fuel your body with a balanced diet that includes carbohydrates, protein, and healthy fats to support muscle growth and recovery.
  • Stay hydrated throughout your workout to maintain optimal performance and prevent dehydration.

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