Hang Snatch Below Knees

A compound lifting exercise focusing on explosive power and strength. It requires lifting a barbell from below the knees to overhead in one quick motion.

Instructions

• Start by standing feet hip-width apart with the barbell below your knees.
• Grip the barbell with a hook grip, hands slightly wider than shoulder-width apart.
• Engage your core, and keep your chest up and back flat.
• Explosively extend your hips and knees.
• Pull the bar up along your body while keeping it close.
• As the bar reaches chest height, quickly drop under it, rotating your wrists to catch it overhead.
• Stand up fully with the bar overhead, feet flat, core engaged, and elbows locked.
• Safely return the bar to starting position.

Common Mistakes to Avoid

• Not keeping the bar close to the body during the pull phase.
• Pulling with the arms instead of using the hips and legs.
• Failing to fully extend the hips and knees before going under the bar.
• Neglecting proper warm-up or using incorrect weight, leading to poor form or injury.
• Over-relying on arms instead of focusing on hip power.

Additional Information