Snatch Balance
10 reps
Punch the bar up and drop fast into a squat beneath it.
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QUADS
Snatch Balance
The snatch balance trains the speed and confidence to get under a bar overhead. From the back rack, you dip, drive the bar up, and drop into a squat to receive it locked out. It sharpens overhead squat technique while strengthening the shoulders and legs. A key accessory for snatch development.
How to do it
- 1
Set the bar just below shoulder height and take a wide double-overhand grip.
- 2
Pull your shoulder blades together and brace your core to keep the spine neutral.
- 3
Dip under to rest the bar on the base of your neck, lift it, step back, and set your feet shoulder-width apart.
- 4
Dip a quarter of the way down, then explosively extend your ankles, knees, and hips to drive the bar overhead.
- 5
Immediately drop under it into a squat to catch it locked out, then stand and return the bar to the start.