Heaving Snatch Balance
How to do the Heaving Snatch Balance
- 1
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
- 2
Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
- 3
Return to a standing position.
How to program the Heaving Snatch Balance
Sets and reps
As a compound movement, the Heaving Snatch Balance responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Heaving Snatch Balance is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Heaving Snatch Balance into a plan
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Frequently asked questions
What muscles does the Heaving Snatch Balance work?
The Heaving Snatch Balance primarily targets the Quadriceps. It also recruits the Abdominals, Forearms, Glutes, Hamstrings, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Heaving Snatch Balance?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Heaving Snatch Balance should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
