Barbell Hang Snatch Below the Knees Exercise Guide
Exercise Profile
- Target
- Lower Body
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Lower Body
- Secondary Muscles
- Upper Body, Core
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8.5
- Alternate Names
- Hang Snatch Below the Knees
How to: Barbell Hang Snatch Below the Knees
- Stand with your feet shoulder-width apart, holding the barbell at hip height.
- Bend at the hips and knees, lowering the barbell while keeping your back straight.
- In one explosive movement, extend your hips and pull the barbell upwards.
- Catch the barbell overhead as you squat to receive it from below the knees.
- Stand up to complete the lift while controlling the weight.
Common Mistakes
- Rounding the back during the lift.
- Using excessive arm strength instead of leg power.
- Not fully extending through the hips.
Modifications
- Use a lighter weight to perfect your form.
- Perform the exercise without a barbell using a resistance band for beginners.
Tips
- Engage your core throughout the movement.
- Maintain a straight back during the lift.
- Focus on a powerful extension of the hips for optimal lift-off.
Barbell Hang Snatch Below the Knees Alternatives
Tags
weightlifting
power
strength
barbell
hang snatch
advanced