Legs
The main muscle group listed for this exercise.
Exercise guide
Hang Snatch - Below Knees
Hang Snatch - Below Knees is an expert-level leg exercise performed with a barbell. It also involves the core, arms, glutes, back, and shoulders.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Hang Snatch - Below Knees also involves core, arms, glutes, back, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Hang Snatch - Below Knees
- 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Snatch from Blocks is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Hang Snatch - Below Knees.
What muscles does Hang Snatch - Below Knees work?
Hang Snatch - Below Knees primarily trains the legs and also involves the core, arms, glutes, back, and shoulders.
Is Hang Snatch - Below Knees beginner-friendly?
It is listed as expert.
What equipment do I need for Hang Snatch - Below Knees?
This variation uses a barbell.
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