Snatch Balance: Advanced Weightlifting Techniques

Instruction

1. Starting Position

• Foot Position: Start with your feet shoulder-width apart, and the barbell should be resting on your shoulders or in the rack position (not directly overhead yet).
• Grip: The grip should be slightly wider than shoulder-width, similar to your regular snatch grip.
• Bar Position: The bar should rest across your shoulders with your elbows forward, as if you're about to perform a front squat.
• Core Engagement: Keep your core braced and your back straight, maintaining a neutral spine.

2. Dip and Drive

• Perform a quick dip (bending your knees slightly) and immediately drive the hips upward, using the explosive power from your legs.
• The key is to generate enough force to “pop” the bar off your shoulders, but without overloading the upper body.

3. Push Under the Bar

• As the bar rises, quickly drop under the bar into a squat position. This means pulling yourself down into a squat while simultaneously keeping the barbell moving upward. The goal is to "receive" the bar in the overhead squat position.
• Ensure your arms are fully extended overhead by the time you’re in the squat position. The bar should be directly above your head with your elbows locked out.

4. Squat and Recover

• Once the bar is overhead, squat down as deep as necessary (usually to parallel or deeper, depending on your mobility).
• Once stable in the overhead squat, rise back up, making sure to maintain proper control of the bar.

5. Reset and Repeat

• Reset to the start position if you’re doing multiple reps. Focus on quality over quantity as you get comfortable with the movement.

Tips 

1. Focus on Speed Under the Bar

   • The Snatch Balance is all about speed and agility. You want to drop under the bar as quickly as possible after the dip and drive phase. The faster you can get under the bar, the more efficiently you'll be able to catch the snatch.

2. Use the Dip and Drive Effectively

   • The dip should be quick and shallow—just enough to generate force without losing balance. This dip is crucial for building the momentum to help propel the bar upward.
   • Don’t let the dip turn into a squat. A deep dip will slow down the movement and hinder your speed under the bar.

3. Ensure a Strong Overhead Position

   • Work on strengthening your overhead squat and mobility in the shoulders, wrists, and thoracic spine. This ensures that when you drop under the bar, you can catch it in a stable and strong overhead position.

4. Stay Tight in the Midline

   • Keep your core engaged throughout the movement. Avoid letting your back round when you dip and drive or when you drop under the bar. A strong core will help stabilize the barbell overhead during the catch.

5. Gradually Increase the Load

   • Start with a light load to master the movement pattern and gradually increase weight as your confidence and technique improve. You can even practice the movement with a PVC pipe or empty barbell before adding significant weight.

6. Work on Your Flexibility

   • Flexibility in your shoulders, ankles, and hips is key for maintaining a proper squat position when you catch the bar overhead. Work on mobility exercises, such as shoulder dislocations and ankle mobility drills, to improve your range of motion.

7. Use the Snatch Balance as a Drills for the Full Snatch

   • This is a great accessory drill for the full snatch. It teaches you to get under the bar and catch it in the deep squat position while practicing explosive movement and speed under load.