GymPlan AIHeaving Snatch Balance
Heaving Snatch Balance is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your abs, forearms, glutes, hamstrings, shoulders and triceps.
How to do the heaving snatch balance
- This 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.
- Begin 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.
- Return to a standing position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialHeaving Snatch Balance alternatives
Exercises that train the same main muscle.
SnatchBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Snatch BalanceBarbell · IntermediateFAQ
What muscles does the heaving snatch balance work?
It mainly works your quads; your abs, forearms, glutes, hamstrings, shoulders and triceps assist.
How many sets and reps of heaving snatch balance should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the heaving snatch balance good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.