Hang Clean - Below the Knees

What it is

This barbell exercise is a dynamic compound lift that develops explosive power and strength, initiating from below your knees. It primarily targets your quadriceps, building powerful legs. You will perform a continuous movement involving a powerful pull, an aggressive catch, and a strong front squat recovery. This full-body movement also significantly engages your glutes, hamstrings, and lower back.

Technique tips

• Focus on the explosive triple extension of hips, knees, and ankles.
• Aggressively shrug your shoulders towards your ears at the top of the pull.
• Pull yourself quickly under the bar, rotating your elbows forward.
• Receive the barbell in a stable and deep front squat position.
• Drive through your heels on the ascent, keeping your torso upright.
• Keep your elbows high and forward in the racked position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.