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Hang Snatch - Below Knees

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Hamstrings
Other Muscles: Abdominals, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull
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Hang Snatch - Below Knees
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Hang Snatch - Below Knees
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Hang Snatch - Below Knees
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Hang Snatch - Below Knees
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Hang Snatch - Below Knees Guide

Main Muscle: Hamstrings

  1. 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.
  2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  3. 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.
  4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.



Alternative Exercises For Hang Snatch - Below Knees

Snatch

Muscle Targeted: Quadriceps

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One-Arm Kettlebell Snatch

Muscle Targeted: Shoulders

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Snatch from Blocks

Muscle Targeted: Quadriceps

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Top 5 Rated Hamstrings Exercises

  1. Kettlebell One-Legged Deadlift
  2. Glute Ham Raise
  3. Romanian Deadlift from Deficit
  4. Power Snatch
  5. Stiff-Legged Dumbbell Deadlift

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