Exercise Comparison
90/90 Hamstring vs Hang Snatch - Below Knees
Side-by-Side
Muscle Analysis
Shared
Only in Hang Snatch - Below Knees
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Hang Snatch - Below Knees
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
Return to a standing position with the weight overhead, and then return the weight to the floor under control.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Hang Snatch - Below Knees is expert and uses barbell. Choose 90/90 Hamstring if you're looking for a more accessible option, or Hang Snatch - Below Knees for a greater challenge.