Snatch Balance
Snatch Balance is a olympic weightlifting technique - 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
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting technique - snatch balance
Exercise technique
- Back rack
Place a light bar across the backs of your shoulders with a wide snatch grip.
- Feet
Start with your feet at pulling width.
- Dip
Bend your knees briefly while keeping your torso upright.
- Unload
Push quickly against the floor to momentarily unload the bar.
- Move underneath
Move your feet to squat width while pushing yourself under the bar with your arms.
- Catch
Lock your elbows and stabilize the bar in a full squat.
- Recover
Keep the bar above your midfoot, stand up, and lower it under control.
Key technique points
- Keep the dip short.
- Spread your feet only as much as necessary.
- Move under the bar rather than chasing it upward.
- Lock your elbows as you catch.
- Maintain your chest position at the bottom of the squat.
- Learn the timing with a light load.
Common mistakes
Keeping the feet fixed
Do not completely omit the transition from pulling width to squat width in this variation.
Pressing first
Do not lift the bar overhead and then slowly squat.
Dipping forward
Do not let the bar move forward off your shoulders.
Soft elbows
Do not enter the bottom position before establishing lockout.
Excessively wide feet
Catching with the feet too wide prevents you from rising from the squat.
Hard return behind the neck
Do not drop the bar onto the back rack without control.
Frequently asked questions
Snatch Balance: why is “Keeping the feet fixed” a mistake?
Do not completely omit the transition from pulling width to squat width in this variation.
Snatch Balance: why is “Pressing first” a mistake?
Do not lift the bar overhead and then slowly squat.
Snatch Balance: why is “Dipping forward” a mistake?
Do not let the bar move forward off your shoulders.
Snatch Balance: why is “Soft elbows” a mistake?
Do not enter the bottom position before establishing lockout.
Snatch Balance: why is “Excessively wide feet” a mistake?
Catching with the feet too wide prevents you from rising from the squat.
Snatch Balance: why is “Hard return behind the neck” a mistake?
Do not drop the bar onto the back rack without control.
What should I focus on when doing Snatch Balance?
Keep the dip short. Spread your feet only as much as necessary. Move under the bar rather than chasing it upward. Lock your elbows as you catch. Maintain your chest position at the bottom of the squat. Learn the timing with a light load.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.