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Heaving Snatch Balance

QuadsBarbellIntermediateCompound
Heaving Snatch Balance — start position
Start
Heaving Snatch Balance — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbs, Forearms, Glutes, Hamstrings, Shoulders, Triceps

How to do it

  1. 01

    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. 02

    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. 03

    Return to a standing position.

In the app

Heaving Snatch Balance appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

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

With barbell
With bodyweight
With dumbbell
With kettlebell
With machine

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