Barbell Hang Clean Below Knees

How to perform it

Step-by-step instructions

1. 01Hold the bar with a clean-width grip, stand tall, then push your hips back and bend your knees until the bar hangs just below them.
2. 02Keep your back neutral, your shoulders slightly in front of the bar, and the bar close to your legs.
3. 03Push through the floor, guide the bar past your knees toward your thighs, and extend your hips, knees, and ankles powerfully.
4. 04Pull yourself quickly under the bar, rotate your elbows forward, and receive it securely on your shoulders in the front rack.
5. 05Stand fully from the catch, regain your balance, and reset the below-knee hang position before the next repetition.