Hang Snatch - Below Knees

What it is

This dynamic barbell lift is a powerful variation of the Snatch, starting with the bar positioned just below your knees. It primarily builds strength in your hamstrings. You will also heavily engage your quadriceps, glutes, lower back, and shoulders throughout the movement.

Technique tips

• Drive aggressively through your legs and hips.
• Keep your chest up and lower back flat.
• Pull yourself quickly under the bar.
• Receive the weight in a deep, controlled squat.
• Maintain a tight core throughout the entire lift.
• Keep the barbell path close to your body.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.