Start
End
LegsIntermediateBarbell
Snatch Balance
Snatch Balance
Target Muscles
Quads, QuadsCalves, CalvesGlutes, GlutesHamstrings, HamstringsShoulders, ShouldersTriceps, Triceps
Blue = primary · Gray = secondary
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- 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.
Important tips
Keep your back straight.
Control the movement.
