Full body / Advanced / Compound (multi-joint)

Hang Snatch - Below Knees

A barbell explosive exercise for the hamstrings, with the abs, calves and forearms assisting.

At a glance

Primary

Hamstrings

Secondary

Abs, Calves, Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Advanced

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Receiving the bar with soft elbows in a deep squat.

  Why it hurts: The shoulder and elbow are overloaded in an extreme position.

  ✓ Instead: Lock the elbows as you pull under, and learn with a coach and an empty bar.

• ✗ Trying to save missed lifts.

  Why it hurts: Fighting a bar that is falling behind can dislocate the shoulder or elbow.

  ✓ Instead: Learn to bail: push the bar away and step out from under it.

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