Quadriceps
Hang Clean - Below the Knees
A clean that starts with the bar just below the knees, extending the pull for more power development.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with a shoulder-width overhand grip on the bar and lower it to just below your knees.
- 2Hinge at the hips with your shoulders over the bar and your back flat.
- 3Brace your core.
How to perform
- 1Drive your hips forward and extend your knees to accelerate the bar.
- 2Shrug and pull your elbows high.
- 3Rotate your elbows under the bar and catch it on the front of your shoulders.
- 4Stand tall, then lower the bar under control.
