Barbell Hang Snatch Below The Knees

Muscles worked

Setup

1. Stand with feet shoulder-width apart and grip the barbell with a wide snatch grip so the bar sits in your hip crease when standing tall.
2. Deadlift the bar to a full standing position with a neutral spine and engaged core.
3. Hinge at the hips and slightly bend the knees to lower the barbell until it is positioned just below the kneecaps.
4. Keep your chest up, shoulders slightly in front of the bar, and weight balanced over the mid-foot.

How to do it

1. Initiate the movement by explosively extending your hips, knees, and ankles (triple extension) while pulling the bar vertically.
2. As the bar passes the mid-thigh, shrug your shoulders aggressively and pull your elbows high and wide to keep the bar close to your torso.
3. Quickly drop your body underneath the bar, rotating your wrists to catch the barbell overhead with locked-out arms in a partial squat.
4. Exhale forcefully during the explosive pull and stand tall to complete the rep before lowering the bar under control.

Form checklist

• Maintain a flat or slightly arched back throughout the hinge and pull.
• Keep the barbell as close to your shins and thighs as possible to maintain a vertical bar path.
• Ensure elbows are locked out instantly upon catching the bar overhead.
• Use a hook grip (thumb tucked under fingers) for better bar security during the high-velocity pull.

Pro tips

• Focus on 'punching' the ceiling during the catch to engage the traps and stabilize the shoulder girdle.
• Think about jumping vertically rather than swinging the bar out in an arc to keep the center of gravity stable.

Make it harder

• Perform a Full Squat Snatch by catching the bar in the bottom of a deep overhead squat.
• Add a 3-second pause at the below-knee position to eliminate momentum and increase posterior chain tension.

Frequently asked

What muscles does the barbell hang snatch below the knees work?

The barbell hang snatch below the knees primarily targets the deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius, and also works the abs and triceps as secondary muscles.

What equipment do you need for the barbell hang snatch below the knees?

The barbell hang snatch below the knees uses barbell and weight plate.

Is the barbell hang snatch below the knees good for beginners?

The barbell hang snatch below the knees is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius