Barbell Hang Clean Below the Knees
The Barbell Hang Clean Below the Knees is an explosive movement that targets the entire body, emphasizing the legs, back, and shoulders.
- Stand with your feet shoulder-width apart, holding a barbell at thigh level with an overhand grip.
- Bend your knees slightly and hinge at the hips to lower the barbell just below your knees.
- Explosively extend your hips and knees, pulling the barbell upward while keeping it close to your body.
- As the barbell rises, drop under it and catch it on your shoulders in a front rack position.
- Stand up fully to complete the lift.
How to perform the Barbell Hang Clean Below the Knees
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Hang Clean Below the Knees using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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