Videos
Instructions
- Start in a standing position with a barbell on your upper back in a snatch-width grip.
- Dip slightly at the knees and drive explosively upward with your legs.
- Simultaneously drop under the bar into a deep overhead squat position.
- Catch the bar overhead with locked arms and stable shoulders.
- Stand up fully to complete the movement.
Technical Tips
- Keep your core tight and back straight throughout the movement.
- Move quickly and confidently under the bar.
- Ensure knees are tracking over the toes in the squat.
- Maintain a strong and stable overhead lockout.
Breathing Tips
- Inhale before initiating the dip.
- Hold your breath through the drop and catch.
- Exhale as you stand up from the squat.
Medical restrictions
- Shoulder injuries
- Lower back issues
- Knee instability or chronic pain
The Snatch Balance is a dynamic Olympic weightlifting movement designed to improve overhead stability, speed under the bar, and positional awareness in the snatch. It combines a quick drop into an overhead squat with a powerful dip and drive from the legs. This exercise is particularly effective for athletes looking to improve their snatch technique, as it replicates the catch phase of the snatch without the pull from the floor. The Snatch Balance builds confidence in receiving heavy weights overhead and enhances mobility, coordination, and balance. Due to its technical nature, it is recommended for experienced lifters or those under professional supervision. Incorporating this exercise into your training can significantly improve your snatch performance and overall Olympic lifting capabilities.
What is the purpose of the snatch balance?
The snatch balance helps develop overhead stability, speed under the bar, and improves the catch position in the snatch, making it essential for Olympic weightlifters.
Is the snatch balance suitable for beginners?
No, the snatch balance is an advanced exercise and should only be practiced by individuals with a solid foundation in Olympic lifting techniques.
What muscles does the snatch balance target?
The snatch balance primarily targets the shoulders, quadriceps, and glutes while also engaging the core, back, and stabilizers.
Can the snatch balance improve my overhead squat?
Yes, practicing the snatch balance can enhance your overhead squat by improving balance, mobility, and overhead control.