Snatch Balance
- Works
- Quads, plus calves, glutes, hamstrings, shoulders and triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
- Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
- Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
- Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Cues
- Bar on the back, snatch grip.
- Short dip, sharp drive.
- Punch under to a full squat.
- Lock the arms on arrival.
Common mistakes
- Pressing the bar out slowly.
- Dip too deep.
Where to start
Sets3-5
Reps2-3
Rest2.5 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.