Exercise

Snatch Balance

Also known as: drop snatch, olympic snatch balance, barbell snatch balance

Snatch Balance is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: anterior deltoid, triceps long head, triceps lateral head, biceps femoris and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Anterior deltoid Triceps long head Triceps lateral head Biceps femoris Medial gastrocnemius

How to do it

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