Hominin · exercise
Hang Snatch - Below Knees
Hang Snatch - Below Knees is a expert olympic weightlifting exercise using barbell. It works the hamstrings, with help from the abdominals, calves, forearms, glutes, lower back, quadriceps, shoulders and traps.
expertbarbellpull movementcompoundolympic weightlifting
- Main muscles
- hamstrings
- Also works
- abdominals, calves, forearms, glutes, lower back, quadriceps, shoulders, traps
How to do 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Deadlift · barbell, beginner
- Clean · barbell, intermediate
- Muscle Snatch · barbell, intermediate
- Power Clean from Blocks · barbell, intermediate
- Romanian Deadlift from Deficit · barbell, intermediate
- Snatch Deadlift · barbell, intermediate
- Wide Stance Stiff Legs · barbell, intermediate
- Hang Snatch · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).