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Hang Clean – Below the Knees

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Hang Clean – Below the Knees - Exercise Guide

Step 1

Hold a barbell with both hands using an overhand or hook grip.

Step 2

Stand up straight with your feet shoulder width away from each other.

Step 3

Slightly lean forward and let your arms hang while holding the barbell. Your arms should be extended down and the barbell hanging below your knees. Keep your back straight.

Step 4

Forcefully pull the weight up by extending your hips, knees, and ankles at the same time. Shrug your shoulder towards your ears as you do this.

Step 5

Proceed into a squat position by forcefully pulling yourself below the barbell. Receive the barbell in a front squat position (barbell resting on your protracted front shoulders). Let the barbell lightly touch your throat with the hands relaxed. Continue to descend to the bottom squat position.

Step 6

After that, slowly get back to a standing position by extending your hips and knees at the same time.


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