How to Do the Hang Snatch - Below Knees
💪 Hamstrings, Abdominals, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps🏋️ Barbell📊 Expert🏷️ Olympic Weightlifting
How to perform it
- 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.
- Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- 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.
- Return to a standing position with the weight overhead, and then return the weight to the floor under control.
Muscles worked
The Hang Snatch - Below Knees primarily targets your Hamstrings, with support from your Abdominals, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Hang Snatch - Below Knees slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.