Zirv Fitness
Strength exercise

Hang Snatch (Below Knee)

How to do it

  1. Stand with feet hip-width apart and take a wide snatch grip on the bar.
  2. Lower the bar to just below the kneecap by hinging the hips back and bending the knees, keeping the back flat.
  3. Extend the hips, knees, and ankles explosively as the bar passes the knee, shrugging the shoulders hard.
  4. Pull the bar close to the body with the elbows high and out, accelerating it upward.
  5. Punch the arms overhead and receive the bar locked out in a full overhead squat position.
  6. Stand to full extension with the bar overhead, then return it to the below-knee position under control.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Core, Shoulders
Measured in
Reps and weight