Hang Clean - Below the Knees

intermediatebarbell·compound·pull

Muscles Worked

Primary

rectus femoris vastus intermedius vastus lateralis vastus medialis

Secondary

Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris biceps femoris gracilis popliteus semimembranosus semitendinosus iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor Ascending part of left trapezius Ascending part of right trapezius Descending part of left trapezius Descending part of right trapezius levator scapulae trapezius

How to Perform

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.