Snatch Balance

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, 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 Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight

Easier than the Snatch Balance

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

Goblet Squat beginner · Kettlebell Sled Push beginner · Other Equipment Star Jump beginner · Bodyweight

Harder than the Snatch Balance

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

Common questions

What muscles does the Snatch Balance work?

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

What equipment do you need for the 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 Snatch Balance suitable for beginners?

It is rated intermediate. Start with Goblet Squat, Sled Push, and Star Jump and work up.

Where should the Snatch Balance go in a workout?

Early — the Snatch Balance is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Overhead Squat Barbell Power Jerk Barbell Heaving Snatch Balance Barbell Split Jerk Barbell Frankenstein Squat Barbell Olympic Squat Barbell