Barbell Heaving Snatch Balance
The snatch balance with the feet set in the squat stance and kept flat: a short dip and drive unloads the bar and the body punches down into the overhead squat.
How to do it
Setup
Bar on the upper back in a snatch-width grip, feet in the squat stance, trunk braced.
Steps
- Dip smoothly at the knees, torso upright.
- Drive just enough to lift the bar off the back.
- Punch the arms up as the hips drop fast into the squat.
- Fix the bar overhead in the bottom, feet still flat, then stand.
Common mistakes
Driving the bar high: the drive only unloads it; the speed goes into moving down. Heels coming up: the feet stay flat the whole time. Arms locking late in the bottom: they push into the bar all the way down.
Breathing
Breath before the dip, exhale after standing up.
