Snatch Balance is a weightlifting movement on Fiz. Drive the bar from the back rack and drop into a full overhead squat. Primary muscles: shoulders, quads, glutes. Scored by reps + weight.
Snatch Balance
Drive the bar from the back rack and drop into a full overhead squat
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, quads, glutes
Secondary
Upper back, triceps, core, hamstrings
How to do a snatch balance
4 steps- Start with the bar on your back and your hands in a snatch grip.
- Dip slightly and drive the bar up off your shoulders.
- Drop into a full overhead squat as you punch your arms to lockout.
- Stabilise at the bottom, then stand.
What counts as a rep
Movement standard- The athlete receives the bar overhead below parallel with the arms locked.
- The rep finishes standing to full extension with the bar overhead.
Common faults
2 faults
Pressing the bar up rather than dropping the body under it.
FixThe point of the movement is speed under the bar. If you are pressing, you are training the wrong thing.
Landing with the bar too far forward and having to chase it.
FixDrive the bar straight up off the shoulders and keep your head back out of the way as it passes.
Scaling ladder
1 harder, 1 easier
Snatch BalanceWorks shoulders, quads, glutes
Overhead SquatSquat with barbell overhead
Frequently asked
5 answersWhat muscles does the Snatch Balance work?
Snatch Balance primarily works shoulders, quads, glutes, with secondary engagement of upper back, triceps, core, hamstrings.
How do you do a Snatch Balance?
Start with the bar on your back and your hands in a snatch grip. Dip slightly and drive the bar up off your shoulders. Drop into a full overhead squat as you punch your arms to lockout. Stabilise at the bottom, then stand.
What counts as a rep on the Snatch Balance?
The athlete receives the bar overhead below parallel with the arms locked. The rep finishes standing to full extension with the bar overhead.
What's an easier alternative to the Snatch Balance?
Scale it to Overhead Squat.
What's a harder progression from the Snatch Balance?
Progress to Snatch once the Snatch Balance is comfortable.