How to do Snatch Balance

Muscles worked

Main: Quads. Also: Calves, Glutes, Hamstrings, Shoulders, Triceps.

Step by step

1. 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.
2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Similar exercises

• Clean from Blocks
• Clean Pull
• Frankenstein Squat
• Hang Clean
• Hang Clean - Below the Knees
• Heaving Snatch Balance

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.