Full body / Intermediate / Compound (multi-joint)

Snatch Balance

A barbell explosive exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, 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. 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.
2. 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.
3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

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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