Exercise Comparison
Ball Leg Curl vs Hang Snatch - Below Knees
Side-by-Side
Muscle Analysis
Shared
Only in Hang Snatch - Below Knees
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
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. Ball Leg Curl is a beginner exercise using exercise ball, while Hang Snatch - Below Knees is expert and uses barbell. Choose Ball Leg Curl if you're looking for a more accessible option, or Hang Snatch - Below Knees for a greater challenge. Hang Snatch - Below Knees is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.