Barbell Snatch Balance

Barbell Snatch Balance


This exercise involves lifting a barbell from the ground to an overhead position while simultaneously dropping into a squat position. It requires balance, coordination, and strength in the legs, core, and upper body.

Equipment Required

Barbell Snatch Balance Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders behind your neck.
  2. Take a deep breath and dip down into a quarter squat, keeping your weight on your heels.
  3. As you begin to rise up, explosively push the barbell up and overhead while simultaneously dropping down into a full squat.
  4. As you catch the barbell overhead, make sure your arms are fully extended and your elbows are locked out.
  5. Hold the barbell overhead for a moment before standing back up to the starting position.
  6. Repeat for the desired number of reps.

Barbell Snatch Balance Form & Visual

Barbell Snatch Balance

Barbell Snatch Balance Benefits

  • Improves shoulder mobility and stability
  • Increases leg and core strength
  • Enhances overall balance and coordination
  • Helps to improve technique and form for other Olympic lifts
  • Can be used as a warm-up exercise for more complex lifts

Barbell Snatch Balance Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Shoulders
  • Triceps
  • Core muscles

Barbell Snatch Balance Variations & Alternatives

  • Barbell Overhead Squat
  • Dumbbell Snatch Balance
  • Kettlebell Snatch Balance
  • Single Arm Dumbbell Snatch Balance
  • Single Arm Kettlebell Snatch Balance