Barbell Hang Snatch Below the Knees
The hang snatch started with the bar just below the knees; it trains the balance and posture as the bar passes the knees.
How to do it
Setup
Snatch grip, the bar lowered to just below the kneecaps after a deadlift, shoulders over the bar, back flat.
Steps
- From the pause, push with the legs and keep the back angle until the bar is past the knees.
- Extend hard at the hips and pull yourself under the bar.
- Catch overhead in a deep squat with locked arms, then stand.
Common mistakes
Starting the jump at the knees: wait until the bar reaches the hips. Weight rocking onto the toes in the pause: keep it over the whole foot. Elbows bending in the catch: punch them straight as the bar arrives.
Breathing
Breath in the hang, exhale standing.
