How To Do Pressing Snatch Balance

Pressing Snatch Balance Exercise

Pressing Snatch Balance is a challenging exercise that puts on muscle size on your quadriceps, shoulders, upper back and engages the core muscles.

This exercise requires the simultaneous execution of an overhead press and a squat.

The core has to remain tight throughout the exercise in order to maintain good balance, stabilise the upper body and support the lower back.

Pressing Snatch Balance develops explosive speed, power, coordination and balance.

Pressing Snatch Balance Progression & Mobility

  • Take a wider than shoulder width overhand grip on a barbell set in a power rack. Position the bar on your upper traps.
  • Take two steps back and set your feet shoulder width apart and slightly angled out.
  • Tighten your core and gluteus muscles. Take a deep breath then exhale simultaneously dropping to a full squat by engaging your hips then your knees and a complete extension of your arms to a snatch position.
  • At the bottom position, your arms must be fully extended, elbows locked out and the bar is slightly behind you head, in line with your shoulders, hips and heels. Your knees must be over your feet, hips lower than knees and back strong and flat.
  • Squat up by keeping your core tight, pressing your heels hard on the floor, extending the knees then the hips. At the top position your arms must remain fully extended and your elbows fully locked out.
  • Bring the bar to your upper traps by doing a dip to take most of the load away from your back. Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Pressing out too early instead of executing a simultaneous squat will put you off balance.

Another fault in technique usually happens when the bar gets to heavy and you want to unload the weight off your back by doing a dip before a simultaneous press and squat. This will also throw you off- balance.

Variations: Snatch Balance, Snatch, Hang Snatch