Hang Snatch - Below Knees

Also called low hang snatch, hang snatch below knee and below knee snatch.

Works

Hamstrings, plus abs, calves, forearms, glutes, lower back, quads, shoulders and traps

Equipment

Barbell

Level

Advanced

Type

Compound

How to do it

Setup. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.

1. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
2. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
3. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Cues

• Bar just below the knees.
• Shoulders over the bar, back flat.
• Extend fully before pulling under.
• Lock out in a deep squat.

Common mistakes

• Hips rising first.
• Bar looping out front.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder, sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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