Hang Snatch - Below Knees

HamstringsBarbellAdvancedCompound

Hang Snatch - Below Knees — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryAbs, Calves, Forearms, Glutes, Lower back, Quads, Shoulders, Traps

How to do it

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

In the app

Hang Snatch - Below Knees appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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