Barbell Hang Snatch Below-Knee
Explosive power from below the knee! Master the hang snatch to improve athleticism & strength. Advanced, but highly rewarding.
The Barbell Hang Snatch Below-Knee is a compound exercise that mainly works the back and core, with help from the glutes & hips and traps. You'll need: barbell or weight plates.
Required Equipment
Barbell Hang Snatch Below-Knee Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Upper Traps (trapezius, upper fibers)
Barbell Hang Snatch Below-Knee Variations and Alternatives
How to do the Barbell Hang Snatch Below-Knee
Hold a barbell with a wide grip and stand tall with the bar resting at hip level.
Hinge at your hips and bend your knees slightly to lower the bar just below your kneecaps, keeping your back flat and chest up.
Drive upward explosively through your legs and hips while shrugging your shoulders to pull the bar vertically.
Drop quickly under the bar into a quarter or half squat, catching the weight overhead with your arms locked out.
Stand up fully while keeping the barbell stable overhead before carefully lowering it back down.
Barbell Hang Snatch Below-Knee FAQs
What muscles does the Barbell Hang Snatch Below-Knee work?
The Barbell Hang Snatch Below-Knee mainly works the back and core, with help from the glutes & hips and traps. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Barbell Hang Snatch Below-Knee?
Barbell or weight plates.
Is the Barbell Hang Snatch Below-Knee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Hang Snatch Below-Knee go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Hang Snatch Below-Knee variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean High Pull, Hang & Power-Clean and Hang & Snatch.
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