Barbell Hang Snatch Below The Knee
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Stand up with the bar in a snatch grip and hinge until it hangs just below the knees, back flat and shoulders over the bar.
- Pause there, then extend explosively, keeping the bar close as it passes the knees and thighs.
- Pull yourself under the bar and receive it locked out overhead, then stand.
FORM TIPS
- The bar has to pass the knees on the way up, so this position trains the move into the second pull. Sweep the knees back out of its path rather than swinging the bar around them.
TARGET MUSCLES
Primary
- Traps
- Shoulders
- Glutes
- Hamstrings
Secondary
- Lower Back
- Quads
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.