Hang Snatch – Below Knees

Hang Snatch - 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.

1. Start by gripping the bar with a wide grip, using an overhand or hook grip. Make sure your feet are directly below your hips and turned out. Bend your knees slightly and lean your torso forward. Keep your spine extended and your head facing forward. The bar should be just below your knees. This is your starting position.
2. Extend your legs and hips aggressively. When you reach peak extension, shrug your shoulders and allow your elbows to flex to the side.
3. Move your feet into the receiving position while forcefully pulling yourself below the bar. At the same time, lift the bar overhead. Try to get your body as low as possible and fully extend your arms overhead to receive the bar.
4. Stand up with the weight overhead and then lower it back to the floor in a controlled manner.

1. 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.
2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. 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.
4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Warm Up Tips:

1. Start with a dynamic warm-up to increase blood flow and prepare the muscles for the exercise.
2. Perform some mobility exercises for the hips, shoulders, and wrists to improve range of motion and flexibility.
3. Do some activation exercises for the glutes and core to ensure proper muscle engagement during the exercise.
4. Gradually increase the intensity and range of motion of the warm-up sets to prepare the body for the hang snatch.
5. Practice the hang position with an empty bar or light weight

1. Ensure that you have a wide grip on the bar with an overhand or hook grip.
2. Position your feet directly below your hips with your feet turned out.
3. Keep your knees slightly bent and your torso inclined forward.
4. Make sure your spine is fully extended and your head is facing forward.
5. Begin the exercise with the bar just below your knees.
6. When extending through the legs and hips, do so with aggression.
7. At peak extension, shrug your shoulders and allow the elbows to flex to the side.
8. As you move your feet into the receiving position, forcefully pull yourself below the bar.
9. Elevate the bar overhead and receive it with your body as low as possible.
10. Ensure that your arms are fully extended overhead.
11. Return to a standing position with the weight overhead.
12. When returning the weight to the floor, do so under control.

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.