Barbell Snatch Balance

How to do it

Start with a loaded barbell racked behind your neck in a wide snatch grip, feet hip-width. Dip slightly and explosively drive the bar up as you drop into a full overhead squat, locking your arms out and catching the bar overhead in the bottom position. Stabilize, then stand to full extension.

1. 1Punch the bar up fast as you pull yourself down under it
2. 2Feel your shoulders and upper back lock the bar in a stable overhead position
3. 3Drive through your heels and brace your core as you stand out of the bottom

Common mistakes

• ×Do not press the bar up; ride it overhead as you drop
• ×Do not let the bar drift forward or your elbows soften at lockout
• ×Do not catch with a rounded back or collapsed chest

Muscles worked

The barbell snatch balance mainly works the quads, glutes, and front delts, with the triceps, upper traps, upper abs, lower abs, hamstrings, side delts, lower back, mid traps, lower traps, obliques, and calves assisting.

• QuadsPrimary
• GlutesPrimary
• Front DeltsPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Side DeltsSupport
• Lower BackSupport
• Mid TrapsSupport
• Lower TrapsSupport
• ObliquesSupport
• CalvesSupport
• ForearmsMinor
• LatsMinor
• Rear DeltsMinor
• External RotatorsMinor
• AdductorsMinor