Snatch Balance

How to perform the Snatch Balance

1. Rack the bar across the upper back with a wide snatch grip, feet in the squat stance, and brace hard.
2. Dip a few inches by bending the knees, then drive the bar up off the shoulders just enough to unweight it.
3. Aggressively drop and drive yourself DOWN under the bar, punching the arms to lockout as you descend into a deep overhead squat.
4. Catch the bar locked out overhead at the bottom of the squat with the torso upright, then stand up. The drill trains a fast, confident turnover under a fixed bar.

Suggested working range: 2–4 reps. Default progression: percentage.

Common mistakes

• •Pressing the bar up with the arms instead of driving yourself down under a bar that stays roughly fixed.
• •Dipping slowly and timidly rather than a sharp dip-and-drop to train a fast turnover.
• •Catching high above parallel instead of riding all the way down into a deep overhead squat.
• •Letting the bar drift behind or in front of the mid-foot in the catch, losing the balanced overhead position.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine