Barbell Hang Snatch Below the Knees

Instructions

1. Take a wide snatch grip on the barbell; hinge until the bar is just below the knees.
2. Keep chest up, back flat, and lats engaged in the hang position.
3. Explosively extend the entire body — hips, knees, ankles — while shrugging.
4. Pull the bar overhead and drop under it, catching with arms locked out.
5. Stand to full extension before lowering the bar back to the start.