Snatch Balance

Also known as: Barbell Snatch Balance

StrengthExplosiveBalancePush

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Body Part: Legs

Description

Start with the barbell across your upper back in a wide snatch grip, then use a short leg drive to move under it. Receive the bar overhead with straight arms in a squat, stabilize the position and stand up while keeping the bar above your base of support.

How to Perform

Grip the bar with a wide snatch grip, then place it across your upper traps behind your neck.
Step back from the rack with your feet about hip width apart.
Bend your knees and hips slightly into a short, vertical dip.
Drive forcefully through the floor to extend your legs.
Descend into a squat as you straighten the arms to receive the bar overhead.
Stabilize at the bottom with straight arms, active shoulders and a tight core.
Stand up from the squat while maintaining the locked-out overhead position.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use the bar markings to place your hands symmetrically.
Use a short, controlled dip by bending the knees while keeping your torso upright and your heels down.
Practice landing in the same squat stance on each repetition.
Pause briefly in the bottom to confirm control, then stand up without letting the bar drift forward.
Start with a light bar to coordinate the leg drive and descent.

Common Mistakes

Starting with the bar too low on the upper back instead of resting it securely on the traps.
Using a narrow grip that prevents a stable overhead lockout.
Pressing the bar to straight arms before dropping under it, instead of coordinating the leg drive with the descent.
Jumping forward or backward instead of driving straight down into the receiving position.
Catching the bar with soft elbows instead of locking the elbows immediately overhead.
Allowing the chest to fall and the torso to lean forward in the bottom position.