Snatch Balance
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
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.
- 03
Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
- 04
Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
If you don't have a barbell
Same movement pattern, same primary muscles — swap by what you have.
With bodyweight
With dumbbell
With kettlebell
With machine
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