Barbell Hang Clean Below-Knee

Barbell Hang Clean Below the Knees

Starting Position:
1. Stand with your feet hip-width apart and the barbell resting on the floor in front of you.
2. Bend at the hips and knees to lower your body, grabbing the barbell with an overhand grip (palms facing you). Your hands should be just outside your knees.
3. Keep your back straight and chest up. Your elbows should be extended but not locked out.

**Movement 1. Engage your core and push through your heels to lift the barbell off the ground smoothly.
2. As the bar rises, extend your hips and knees simultaneously.
3. Once the bar reaches just above your knees, pull it up by extending your elbows and bringing the bar close to your body.
4. As you pull the bar, rotate your elbows under it to catch it in a front rack position.
5. Stand upright, holding the bar in front of your shoulders with elbows high.
6. Lower the barbell back to the starting position by reversing the movement, ensuring to keep your back straight throughout.

Additional Tips:
- Maintain a neutral spine throughout the lift.
- Keep your movements controlled and practice with lighter weights to ensure proper form.
- Breathe out as you lift the bar and breathe in as you lower it.