Snatch Balance

A complex Olympic lifting movement to improve stability and transitions.

Instructions

• Begin by setting up in a squat rack with a barbell at shoulder height.
• Position the barbell on your back, gripping it with a wide snatch grip.
• Step back into a standing position with feet at shoulder width.
• Quickly dip your body into a quarter squat, then aggressively extend your hips and knees.
• As the bar leaves your shoulders, drop into a full squat under the bar, pressing it overhead.
• Stand up from the squat with the bar locked out overhead.

Common Mistakes to Avoid

• Failing to keep the bar centered above the head during the drop.
• Not dropping quickly enough into the squat.
• Improper grip width leading to poor balance.
• Rushing the movement without controlling the descent.

Additional Information