Barbell Hang Snatch Below the Knees

How to do it

Hold the barbell with a wide grip and hinge to lower it just below your knees with a flat back. Explosively extend your hips and knees, then pull the bar overhead in one motion, catching it with straight arms in a partial squat before standing tall.

1. 1Feel your glutes and hamstrings explode to drive the bar up from below
2. 2the knees
3. 3Pull with a powerful shrug and drop under the bar, feeling your traps and shoulders work
4. 4Catch the bar overhead with straight arms and stand up strong

Common mistakes

• ×Don't pull with your arms early; the power comes from your hips and legs
• ×Avoid catching the bar with bent wrists or elbows out of position
• ×Don't round your back or let the bar drift away from your body

Muscles worked

The barbell hang snatch below the knees mainly works the glutes and quads, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, side delts, upper chest, lats, lower back, and calves assisting.

• GlutesPrimary
• QuadsPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Front DeltsSupport
• Side DeltsSupport
• Upper ChestSupport
• LatsSupport
• Lower BackSupport
• CalvesSupport
• ForearmsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• ObliquesMinor
• Rear DeltsMinor
• External RotatorsMinor