Heaving Snatch Balance

How to do it

1. 01This 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. 02Begin 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. 03Return to a standing position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.