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
Snatch Balance: common questions
What muscles does the Snatch Balance work?
The Snatch Balance primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings, Shoulders and Triceps as supporting muscles.
Is the Snatch Balance suitable for beginners?
The Snatch Balance is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Snatch Balance?
To do the Snatch Balance you'll need a barbell.
Is the Snatch Balance a compound or isolation exercise?
The Snatch Balance is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Snatch Balance with correct form?
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. Follow the full step-by-step above for the complete movement.
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