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Olympic WeightliftingIntermediate
Hang Clean - Below the Knees
Equipment
Barbell
Target Muscles
Quadriceps
Category
Olympic Weightlifting
Muscle Group
Legs
Force Type
pull
Mechanics
compound
Target Muscles
Quadriceps
Secondary Muscles
CalvesForearmsGlutesHamstringsLower backShouldersTraps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Holding your breath during the movement
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
Safety Tips
- •Keep your core engaged to protect your lower back
- •Start with a weight you can control, not your one-rep max
- •Maintain proper posture and alignment throughout the movement
Variations
- •Try a close-grip stance to shift emphasis
- •Perform with a slower eccentric for more time under tension
- •Use a safety squat bar if available
Alternatives
- •Choose another exercise that targets the quadriceps
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
- •Try the same exercise with a barbell instead of dumbbells to handle heavier loads
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
- •Perform with just the bar or light dumbbells to groove the movement pattern
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Warm up with lighter sets of the same exercise to prime the nervous system
- Stay tight throughout — brace your core before every single rep
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep