Hang Snatch - Below Knees

Legs · Barbell

How to do it

Same as the hang snatch, but starting with the bar **below your knees** and a very wide grip. Rise keeping your torso angle until the bar passes the knee and there extend everything at once, shrug and drop under to receive it with straight arms overhead. The longer path makes you hold position far longer before the pull, which is the point. The classic mistake is opening the hips too early, while the bar is still below the knee: there is nothing to extend yet.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Calves, Forearms, Glutes, Back, Shoulders

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