Snatch Balance
- Pro
- Advanced
- Functional
The snatch balance starts with the bar on your back in a wide snatch grip, dips at the knees, then drives up as you drop fast into an overhead squat catch. It trains the quads, glutes and front delts together with speed and balance under load. Advanced lifters use it for weight and reps in functional training as a main strength lift.
- Muscles
- Quads, Glutes, Front delts
- Equipment
- Barbell, Power rack
- Logged as
- Weight and reps
How to
- Hold the bar on your back with a wide snatch grip.
- Dip your knees slightly.
- Drive the bar up and drop under it fast.
- Catch it locked out overhead in a squat, then stand.
Form cues
- Keep your eyes fixed on one point overhead.
- Take one sharp breath before you dip and drive.
- Brace your core hard the instant you catch it.
Common mistakes
- Arms stay bent when you catch the bar. Punch your arms fully straight the instant you catch it.
- Feet stay narrow, matching the starting stance. Jump your feet to your squat width as you drop.
- Bar drifts forward, pulling you off balance. Keep the bar traveling straight up over your midfoot.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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