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Hang Snatch - Below Knees

Learn how to properly perform the Hang Snatch - Below Knees with this complete demonstration video.

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What is the Hang Snatch - Below Knees?

The Hang Snatch - Below Knees is a snatch variation focusing on explosive power and muscular coordination. This exercise is essential for weightlifters and crossfitters, as it develops muscle strength, speed, and balance. Starting the pulling phase from below the knees enhances movement understanding and stability.

How to properly perform the Hang Snatch - Below Knees

  1. Start by standing with your feet shoulder-width apart and the barbell in front of your thighs.
  2. Bend your knees and hinge at your hips, lowering the barbell just below your knees.
  3. Keep your back straight, chest up, and shoulders back.
  4. Quickly extend your hips, knees, and ankles, explosively pulling the barbell upward.
  5. As the barbell reaches chest level, quickly drop into a squat position and rotate your elbows under the barbell to catch it overhead.
  6. Stand up with the barbell overhead, fully extending your hips and knees.
  7. Lower the barbell back down to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Discipline
  • Weightlifting
Mechanics type
Required equipment

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