Zirv Fitness
Strength exercise

Snatch Balance

How to do it

  1. Start with the bar resting across the back of the shoulders in a wide snatch grip, feet hip width and core braced.
  2. Dip the knees slightly then drive upward with a quick, aggressive leg drive to pop the bar off the shoulders.
  3. As the bar leaves the shoulders, pull the body down underneath it fast, punching the arms straight up to lockout.
  4. Catch the bar overhead in a full overhead squat with the hips dropping below the knees and the torso staying upright.
  5. Hold the bottom position briefly with the glutes and quadriceps engaged and the core stabilizing the overhead load.
  6. Drive up out of the squat to standing to finish the rep; keep the leg drive fast and the catch stacked rather than pressing the bar out with the arms.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator, Plate Calculator