Heaving Snatch Balance
A drill for learning the snatch: hold a light bar across the back of the shoulders with feet in a squat stance. Dip slightly, unload the bar, and drive under it into a full squat.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 11
Form sequence
01 · setup
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
02 · dip and drive under · Key step
Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
03 · stand up
Return to a standing position.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Triceps Brachii
Secondary · 221 exercises
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