Hang Snatch - Below Knees

Technique

How to perform Hang Snatch - Below Knees

1. Stand with a wide overhand or hook grip on the bar.
2. Bend your knees and hinge to lower the bar just below them while maintaining a controlled trunk position.
3. Push through the floor to bring the bar past your knees, then extend your hips and legs to accelerate it close to your body.
4. Pull under the bar and move your feet into your receiving squat stance.
5. Receive the bar overhead with straight elbows and settle into a controlled full squat.
6. Stand while maintaining overhead support, then use your practiced controlled reset.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.