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Barbell Hang Snatch Below the Knees

Barbell Hang Snatch Below the Knees

The Barbell Hang Snatch Below the Knees is a highly dynamic and advanced exercise that targets several major muscle groups, including the shoulders, upper back, hips, and legs. This explosive Olympic lift incorporates elements of strength, power, and flexibility for a challenging and effective full-body workout. To perform this exercise properly, you'll need a barbell and weight plates. Begin by standing with your feet shoulder-width apart, holding the barbell with a wide grip, hands slightly outside your hips. Position the barbell just below your knees, keeping your back straight and chest up. This starting position is called the hang position. From here, initiate the movement by explosively extending your hips, knees, and ankles. As you do so, simultaneously shrug your shoulders and pull the barbell upwards, close to your body. As the barbell gains momentum and reaches its highest point, swiftly drop underneath it by quickly bending your knees and hips, while pulling yourself under the barbell. Finally, catch the barbell overhead in a full squat position, ensuring your arms are locked and your feet are aligned with your shoulders. Stand upright to complete the repetition, and repeat for the desired number of sets and repetitions. The Barbell Hang Snatch Below the Knees is a complex exercise that requires proper technique and form. It can be a valuable addition to your workout routine, as it not only increases muscle strength and power but also enhances coordination, balance, and explosiveness. However, it is essential to consult with a fitness professional to ensure your technique is correct and to prevent the risk of injury.


  • Start by standing with your feet hip-width apart and the barbell in front of you on the ground, with your hands gripping the bar slightly wider than shoulder-width.
  • Bend your knees and hinge forward at the hips, keeping your back straight and chest up. Your shoulders should be slightly in front of the barbell.
  • Engage your core and lift the barbell up by extending your hips and knees explosively. As you do this, keep the barbell close to your body and use your shoulders to pull the barbell upward.
  • As the barbell reaches your upper thighs, quickly drop underneath it by bending your knees and hips, while rotating your elbows and shoulders to bring the barbell up and overhead.
  • Catch the barbell overhead with locked arms and fully extended hips and knees. Your feet should be hip-width apart or slightly wider.
  • Stand up tall with the barbell overhead, ensuring that you maintain a neutral spine and stable core.
  • Lower the barbell back down to the starting position by reversing the movement. Control the descent of the barbell and repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper technique and form throughout the entire movement to maximize the benefits and prevent injuries.
  • Incorporate explosive power and speed into each repetition to effectively engage the muscles and improve overall athletic performance.
  • Maintain a strong and stable core by engaging your abdominal muscles throughout the exercise.
  • Gradually increase the weight as you become more comfortable with the movement and your strength improves.
  • Incorporate other exercises that target the muscles used in the Barbell Hang Snatch Below the Knees to further enhance muscle development and overall strength.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.
  • Listen to your body and rest when needed to avoid overtraining and reduce the risk of injuries.
  • Consider working with a qualified fitness professional to learn the proper technique and receive personalized guidance for your fitness goals.
  • Perform this exercise as part of a well-rounded training program that includes a variety of exercises and training modalities.
  • Always warm up adequately before starting the exercise to prepare your muscles and joints for the movement.

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