How To Do Snatch Balance

Snatch Balance Exercise

Snatch Balance is a challenging exercise that builds the quadriceps, glutes, hamstrings, shoulders and upper back.

If you’re looking for an exercise that develops your core, the Snatch Balance is it.

The core muscles are forced to work overtime in order to stabilise the upper body and support the lower back.

Snatch Balance not only adds muscle size but develops power, strength, stability, mobility and flexibility.

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.
  • Dip and drive to unload bar from your shoulders. Dip by moving your knees forward while keeping your hips in line with your shoulders.
  • Drive by pushing your feet hard on the floor. The momentum will throw the bar off your shoulders. Allow the weight to let you drop to the bottom position of a Snatch Squat.
  • At the bottom position, your knees should be tracking over your feet; the bar is in line with the shoulders, lower back and heels. The bar remains behind your head; arms should remain fully extended and elbows fully locked out.
  • Squat up by tightening your core and pushing your heels hard on the floor. Extend your knees then your hips until you reach standing or top position.
  • At the top position, the bar must remain in line with your shoulders, lower back and heels.
  • Dip slightly before bringing the bar to your neck to manage its load. Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Muscling up the weight with your shoulders instead of dipping and driving will slow down the momentum of the exercise and expose your shoulders to injury.

Moving your feet too wide to get underneath the bar will push your hips inward and put you off balance.

It will also put transfer more load on your lower back. This is a common problem for those with poor shoulder flexibility.

Variations: Squat Snatch, Hang Squat Snatch