- Below Knees is a great exercise for developing power and explosive movement in the lower body. It starts with a wide grip on the bar, slightly bent knees and a forward inclined torso. The bar should be below the knees. The exercise requires you to aggressively extend through the legs and hips before shrugging the shoulders and flexing the elbows. Finally, you must pull yourself below the bar as you elevate it overhead and receive the bar with your body as low as possible and the arms fully extended. This exercise is an effective way to develop power and explosive movement in the lower body.
To incorporate the Hang Snatch - Below Knees exercise into your workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your body to prevent injuries. Perform dynamic stretches and light cardio exercises to increase blood flow and prepare your muscles for the workout.
2. Technique practice: Since the Hang Snatch - Below Knees exercise requires proper form and technique, it's essential to practice the movement without any weights initially. Focus on maintaining a wide grip on the bar, keeping your feet below the hips with a slight turnout, and ensuring your knees are bent and torso inclined forward. Practice this starting position until you feel comfortable and confident.
3. Start with lighter weights: Once you feel comfortable with the technique, you can start adding weights to the bar. Begin with lighter weights to ensure you can perform the exercise with proper form and control. Gradually increase the weight as you become more proficient.
4. Sets and repetitions: Incorporate the Hang Snatch - Below Knees exercise into your workout routine by performing a specific number of sets and repetitions. For example, you can start with 3 sets of 8 repetitions. Rest for a short period between sets to allow your muscles to recover.
5. Progression: As you become more skilled and stronger, you can increase the intensity of the exercise by adding more weight or performing more sets and repetitions. This progressive overload will help you continue challenging your muscles and improving your power and explosive movement.