Below Knee Hang Snatch July 21, 2026 Start with the feet about hip-width apart. Take your snatch grip with the bar resting at the hip. Hinge forward and keep pressure through the middle of the foot until the bar moves just below the knee. Check the foot pressure again. From there, drive through the floor and keep the bar close as you stand. Once the bar reaches the hip, move the feet out into the squat stance. Pull under, turn the bar over, and receive it in a full overhead squat. Do: 2–4 sets 1–3 reps Control is key. Stay balanced. Keep the bar close. Own the receiving position. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Snatch Share this post Share Copy link Opens your share menu — including Instagram Stories.
Start with the feet about hip-width apart.
Take your snatch grip with the bar resting at the hip.
Hinge forward and keep pressure through the middle of the foot until the bar moves just below the knee.
Check the foot pressure again.
From there, drive through the floor and keep the bar close as you stand.
Once the bar reaches the hip, move the feet out into the squat stance.
Pull under, turn the bar over, and receive it in a full overhead squat.
Do:
Control is key.
Stay balanced. Keep the bar close. Own the receiving position.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.