Hang Snatch - Below Knees

How to do it

1. 01Begin 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.
2. 02Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. 03As 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.
4. 04Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.