Full body / Intermediate / Compound (multi-joint)

Heaving Snatch Balance

A barbell explosive exercise for the quads, with the abs, forearms and glutes assisting.

At a glance

Primary

Quads

Secondary

Abs, Forearms & grip, Glutes, Hamstrings, Front delts, Triceps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.
3. Return to a standing position.

Common mistakes

• ✗ Dropping under a heavy bar without the shoulder mobility.

  Why it hurts: The shoulders are loaded in extreme range, which can injure them.

  ✓ Instead: Practise overhead squats first and add weight slowly.

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