Snatch Balance
How to do the Snatch Balance
- 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.
How to program the Snatch Balance
Sets and reps
As a compound movement, the 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 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 Snatch Balance into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Snatch Balance work?
The Snatch Balance primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Snatch Balance?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the 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.
