Heaving Snatch Balance
- Works
- Quads, plus abs, forearms, glutes, hamstrings, shoulders and triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
- Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
- Return to a standing position.
Cues
- Light bar on the back, squat stance.
- Small dip, pop the bar.
- Drop under, punch to lockout.
- Ride it to a full squat.
Common mistakes
- Pressing out slowly.
- Soft elbows.
- Heels lifting.
Where to start
Sets3-5
Reps3-5
Rest2 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.