Snatch Balance

Technique

How to perform Snatch Balance

1. Begin standing with the bar supported across your upper back, using a wide snatch grip and your normal pulling stance.
2. Brace the trunk and establish balance through the whole feet.
3. Make a short controlled knee dip with the torso upright, then drive just enough to unload the bar from your shoulders.
4. Press firmly against the bar while moving your feet into the receiving stance and lowering rapidly into an overhead squat.
5. Straighten the elbows as you receive the bar overhead and stabilize the bottom position.
6. Stand without losing the overhead position.
7. Use your practiced controlled reset to the upper-back starting position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Serratus Anterior, Trapezius.