Heaving Snatch Balance
Heaving Snatch Balance is a intermediate-level compound in the olympic weightlifting category that primarily works the quads. It also recruits the abs, forearms, glutes, hamstrings, shoulders and triceps. It is performed with barbell.
How to do it
- 1This 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.
- 2Begin 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.
- 3Return to a standing position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.