Full BodyAdvanced
Below-Knee Hang Snatch
A snatch started from a hang with the bar just below the knees and received overhead in a deep squat. It builds position and patience through the knees and a fast turnover under the bar.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.