Hang Snatch - Below Knees

Hang Snatch - Below Knees is a olympic weightlifting - below-knee hang snatch exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Abdominals, Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Erector spinae, Quadriceps, Deltoid, Trapezius
Exercise type: Olympic weightlifting - below-knee hang snatch

Exercise technique

Grip
Use a wide overhand or hook grip and balance the bar while standing.
Lower
Send your hips back and lower the bar just below your knees.
Position
Keep your shoulders in front of the bar and your back long.
Pass the knees
Extend your knees and keep the bar close as it moves to thigh height.
Second pull
Quickly extend your hips and knees to accelerate the bar upward.
Pull under
Lock your elbows as you move under the bar into a squat.
Recover
Keep the bar above midfoot and stand from the full squat.

Key technique points

Control the bar in the below-knee hang.
Keep it close to your shins.
Maintain shoulder position while passing the knees.
Do not pull with the arms before extending the hips.
Establish a firm overhead lockout.
Do not let the bar drift forward as you stand.

Common mistakes

Relaxing in the low hang

Do not release torso support after lowering the bar.

Hitting the knees

Do not start pulling without moving your knees out of the path.

Distant bar path

Do not carry the bar in a broad arc around the knees.

Opening the torso early

Do not bring your chest upright before the bar passes your knees.

Soft elbows

Do not descend into the full squat without an overhead lockout.

Excessive stance width

Do not throw your feet too far sideways to catch the bar.

Frequently asked questions