Barbell Hang Snatch Below-Knee

Hold a barbell with a wide grip and stand tall with the bar resting at hip level.

Hinge at your hips and bend your knees slightly to lower the bar just below your kneecaps, keeping your back flat and chest up.

Drive upward explosively through your legs and hips while shrugging your shoulders to pull the bar vertically.

Drop quickly under the bar into a quarter or half squat, catching the weight overhead with your arms locked out.

Stand up fully while keeping the barbell stable overhead before carefully lowering it back down.