Heaving Snatch Balance
Heaving Snatch Balance is a olympic weightlifting technique - heaving snatch balance exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Forearm muscles, Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting technique - heaving snatch balance
Exercise technique
- Bar
Rest a light bar on your rear shoulders with a wide snatch grip.
- Feet
Start with your feet at squat width.
- Dip
Bend your knees briefly while keeping your torso upright.
- Unload
Extend your legs quickly to momentarily unload the bar on your shoulders.
- Move under
Without moving your feet, press the bar upward as you lower your body.
- Squat
Lock your elbows and stabilize the bar overhead in a full squat.
- Stand
Stand while maintaining midfoot balance.
Key technique points
- Start at squat width.
- Keep the dip short.
- Move under the bar rather than driving it excessively high.
- Lock the elbows quickly.
- Keep the shoulder blades active overhead.
- Use a light technique load.
Common mistakes
Jumping the feet
Do not widen your stance in this fixed-foot heaving variation.
Deep preparation
Do not disrupt timing by turning the dip into a deep squat.
Pressing and waiting
Do not raise the bar first and then squat slowly.
Soft elbows
Do not receive the bar in the bottom squat without locking out.
Bar in front
Do not lose balance by holding the bar in front of your face.
Excessive technique load
Do not choose a weight that prevents a quick move underneath.
Frequently asked questions
Heaving Snatch Balance: why is “Jumping the feet” a mistake?
Do not widen your stance in this fixed-foot heaving variation.
Heaving Snatch Balance: why is “Deep preparation” a mistake?
Do not disrupt timing by turning the dip into a deep squat.
Heaving Snatch Balance: why is “Pressing and waiting” a mistake?
Do not raise the bar first and then squat slowly.
Heaving Snatch Balance: why is “Soft elbows” a mistake?
Do not receive the bar in the bottom squat without locking out.
Heaving Snatch Balance: why is “Bar in front” a mistake?
Do not lose balance by holding the bar in front of your face.
Heaving Snatch Balance: why is “Excessive technique load” a mistake?
Do not choose a weight that prevents a quick move underneath.
What should I focus on when doing Heaving Snatch Balance?
Start at squat width. Keep the dip short. Move under the bar rather than driving it excessively high. Lock the elbows quickly. Keep the shoulder blades active overhead. Use a light technique load.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.