Heaving Snatch Balance

A dynamic exercise that helps increase stability and coordination in the snatch lift by using a dip and drive method to initiate the movement.

Instructions

• Stand with your feet shoulder-width apart with a loaded barbell on your upper back, as in a squat position.
• Grasp the barbell with a snatch-width grip, anchoring it firmly on your shoulders.
• Dip down by slightly bending your knees and then explosively extend your hips and knees.
• Catch the bar overhead in a snatch receiving position by dropping your body under the bar while simultaneously extending your arms.
• Stand up to finish the movement.

Common Mistakes to Avoid

• Not using the legs effectively during the dip and drive, relying solely on the arms.
• Catching the bar with bent arms rather than locking out the elbows promptly.
• Losing balance due to improper foot placement or lack of core stability.
• Inadequate speed getting under the bar, resulting in an improper catch position.
• Failing to fully extend the hips during the dip phase.

Additional Information