Snatch Balance
How to do the Snatch Balance with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Shoulders, Triceps
Barbell
How to do the Snatch Balance
- 1
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.
- 2
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.
- 3
Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
- 4
Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Log it, see it on your body.
Every Snatch Balance set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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