Barbell Snatch Balance
From the bar on the back, a short dip and drive unloads it while the feet jump from the pulling stance to the squat stance and the body drops into an overhead squat.
How to do it
Setup
Bar on the upper back in a snatch-width grip, feet in the pulling stance, trunk braced.
Steps
- Dip smoothly at the knees, then drive just enough to unload the bar.
- Punch the arms up as the feet move out to the squat stance and the hips drop.
- Lock the bar overhead in the bottom of the squat, then stand.
Common mistakes
Feet landing wider than the squat stance: move them only to where the squat is done. Pressing the bar up instead of dropping under it: the arms push the body down. Catching high and riding down: get to the bottom fast and fix the bar there.
Breathing
Breath before the dip, exhale after standing up.
