hang snatch below the knee
Hang Snatch below the knee (low hang snatch) — is a particular snatch variation where you start with the barbell hanging below your knee level. This exercise skips the initial pull from the floor and focuses on the explosive extension, emphasizing the mid-range of the lift. This can be a useful variation for improving extension, timing, turnover and positioning, especially if your first pull is weak or the bar path is far from your shins. The Hang Snatch is usually performed with a straps to reduce arm involvement.
performing
Stand with your feet hip-width apart. Deadlift the barbell until stand straight. Brace your core muscles and lower the bar to the hang position below your knees maintaining balance on midfoot. Keep your back straight, chest up, and shoulders over the barbell. Make sure your descending and ascending movements are as identical as possible.
Begin the lift by pushing through your legs and maintaining the barbell close to your body. Extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a deep squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms.
The Hang Snatch is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming snatch variations can vary depending on an individual’s goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.
In the Hang Snatch below the knee, programming repetitions usually vary from 1 to 3 in order to maintain good positions. This snatch variation increases the time under tension and is usually performed with lower weights then the regular snatch — 60−80% of the best snatch. Sets can vary from 1-3 with a heavy weight to 5 for light technique work. The Hang Snatch below the knee is often programmed in a superset with a Snatch pull or other snatch variations, such as Hang Snatch above the knee, to improve each phase of the snatch.
The Hang Snatch is usually performed before a Snatch, Clean and Jerk, Pull or Squat, but after a Power Snatch or Muscle Snatch if the goal is to improve strength, power or positioning. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the hang snatch used to train specific aspects:
Hang Power snatch below the knee. Start the lift from a hanging position, focusing on the second pull and posture.
Hang Muscle snatch below the knee. Lift the barbell overhead without a squat from a hanging position, targeting the arm work and turnover.
Hang Snatch pull below the knee. Isolated partial pull with pulling the barbell from a hanging position to increase the time under tension.