GymPlan AISnatch Balance
Snatch Balance is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your calves, glutes, hamstrings, shoulders and triceps.
How to do the snatch balance
- 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.
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 trialSnatch Balance alternatives
Exercises that train the same main muscle.
SnatchBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Split CleanBarbell · IntermediateFAQ
What muscles does the snatch balance work?
It mainly works your quads; your calves, glutes, hamstrings, shoulders and triceps assist.
How many sets and reps of 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 snatch balance good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.