Hang Power Snatch (Below Knee)

The Hang Power Snatch from below the knee is an accessory exercise for the Snatch in Olympic weightlifting.

Deadlift the barbell up as similarly to your clean pull as possible
Hinge at the hips while simultaneously bending the knees to load the muscles in the front and back of your legs
As you lower across the knees increase their bending to further load the quadriceps
Pause at the bottom of the knee before initiating barbell movement over the knees and up the thigh and into the hips
At the bottom of your knee the front edge of your shoulders should be at their furthest point ahead of the barbell during the pull
Elbows should face towards the outside and remain straight until vertical drive is complete
Arms aggressively pull your body down into the correct receiving position.
Receive the bar above parallel (femur parallel or above in relation to floor).
A missed Hang Power Snatch should result in a Hang Snatch (full squat).

Yanking/Failing to pause or control barbell when lowering into hang position
Bar drifting out lower to and below knee (common when strength is the issue)
Hinging primarily at the hips to only use hamstrings and no quadriceps (shoulders far ahead of bar at knee)
Casting out from the knee instead of driving the bar up the thigh into the hips
Spreading the feet excessively to receive above parallel

Strengthens low back and lats
Strengthens anterior and posterior chains together
Increases speed of turnover (this effect is amplified the higher the hang position).

Can be effective in teaching an athlete to relax their arms and trust their legs
Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.