Snatch Balance
With the bar racked behind the shoulders in a wide snatch grip, dip and drive with the knees and drive aggressively under the bar. Receive it locked out overhead near the bottom of the squat.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 8
Form sequence
01 · start position
Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
02 · dip and drive
Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
03 · receive · Key step
Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
04 · stand up
Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Gastrocnemius
Secondary · 209 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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