Hamstrings
Hang Snatch - Below Knees
A snatch starting with the bar below the knees to lengthen the pull and build power.
Primary musclesHamstrings
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked37 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Take a wide snatch grip and lower the bar to just below your knees.
- 2Hinge at the hips with your shoulders over the bar and your back flat.
- 3Brace your core.
How to perform
- 1Drive through your legs and hips to accelerate the bar.
- 2Shrug and pull your elbows high.
- 3Drop under the bar and catch it overhead with locked arms.
- 4Stand tall, then lower the bar under control.
Alternatives
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