Exercise Comparison
Backward Drag vs Hang Clean - Below the Knees
Side-by-Side
Muscle Analysis
Shared
Only in Hang Clean - Below the Knees
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Hang Clean - Below the Knees
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Hang Clean - Below the Knees is intermediate and uses barbell. Choose Backward Drag if you're looking for a more accessible option, or Hang Clean - Below the Knees for a greater challenge.