An intermediate olympic weightlifting exercise done with a barbell that mainly works the quadriceps, with help from the calves, glutes and hamstrings. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings, Shoulders, Triceps
Equipment
Barbell
Level
intermediate
Snatch Balance demonstration
Snatch Balance, starting positionSnatch Balance, finishing position
How to Perform
1Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
2Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
3Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
