Heaving Snatch Balance

How to do the Heaving Snatch Balance

1. 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.
2. 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.
3. Return to a standing position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, forearms, glutes, hamstrings, shoulders, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Star Jump Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Squat Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight

Easier than the Heaving Snatch Balance

Same movement pattern, lower entry difficulty — work up from here.

Goblet Squat beginner · Kettlebell Plie Dumbbell Squat beginner · Dumbbell Sled Push beginner · Other Equipment

Harder than the Heaving Snatch Balance

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Speed Squats expert · Barbell

Common questions

What muscles does the Heaving Snatch Balance work?

The Heaving Snatch Balance primarily works the quads, with the abs, forearms, glutes, hamstrings, shoulders, and triceps as secondary movers. Overhead Squat, Power Jerk, and Snatch Balance train the same muscle, across 9 equipment types.

What equipment do you need for the Heaving Snatch Balance?

A Barbell. Without a barbell, Star Jump, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Heaving Snatch Balance suitable for beginners?

It is rated intermediate. Start with Goblet Squat, Plie Dumbbell Squat, and Sled Push and work up.

Where should the Heaving Snatch Balance go in a workout?

Early — the Heaving Snatch Balance is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Overhead Squat Barbell Power Jerk Barbell Snatch Balance Barbell Split Jerk Barbell Frankenstein Squat Barbell Power Snatch from Blocks Barbell