Snatch Balance

How to do it

1. 01Begin 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. 02Pop 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. 03Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4. 04Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Alternatives & substitutions

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