Step by step instructions, muscle activation and variants for the Overhead and Under Knee Clap.
The overhead and under knee clap is a dynamic coordination and cardio drill that combines an overhead clap with an alternating under-knee clap. It activates the core, improves coordination, and raises heart rate as part of a warm-up or conditioning routine.
Common mistakes content is coming soon.
The Overhead and Under Knee Clap is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.