How to do a Snatch Balance
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Snatch Balance
Workouts with Snatch Balance
Instructions for Proper Form
Develops speed, power, and stability by dropping into a squat while pressing the barbell overhead. This exercise improves overhead squat technique and strengthens the shoulders and legs
- Set the barbell just below shoulder height and grab ahold of it with a double overhand wide grip.
- Squeeze your shoulder blades together and brace your core to keep your spine neutral.
- Quarter squat underneath the barbell to place it on the base of your neck before lifting and stepping back and planting your feet shoulder-width apart.
- Drop into a quarter squat before explosively extending your ankles, knees, and hips to propel the barbell overhead.
- Catch the barbell by dropping underneath it with a quarter squat before standing upright and lowering it back to the starting position.
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Average Snatch Balance standards by male, female, weight, age and height
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- beginner8reps45lbs1 Rep Max55lbs
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Alternative Exercises to Snatch Balance
1. Back Squat
99.3 mSCORESWAPPED 4 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
2. Alternating Lunge Jumps
60 mSCORESWAPPED 3 TIMESAlternating Lunge Jumps are a plyometric variation of standard lunges. This compound exercise primarily targets the quads, glutes, and hamstrings. By jumping and switching legs mid-air, you add an explosive element that enhances power and cardiovascular endurance. This version increases the difficulty and challenges your balance and coordination more than a traditional lunge.
- Intermediate
- Quads
3. Smith Machine Squat
94.3 mSCORESWAPPED 3 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
- Beginner
- Quads
- Smith Machine
4. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 3 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells
5. Barbell Lunge
95.7 mSCORESWAPPED 2 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
6. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 2 TIMESThis exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Intermediate
- Quads
- Smith Machine
7. Thruster
59 mSCORESWAPPED 2 TIMESA compound exercise that combines a front squat with an overhead press, engaging the legs, core, and upper body in one fluid movement. This exercise builds full-body strength and power, enhancing cardiovascular fitness and coordination. Ideal for those looking to increase functional fitness and perform intense, efficient workouts, the Thruster challenges multiple muscle groups and energy systems simultaneously.
8. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 2 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
9. Air Squats
92.1 mSCORESWAPPED 2 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
10. Power Snatch from Blocks
88.2 mSCORESWAPPED 1 TIMESThis exercise is an easier variation of the more standard Power Snatch. Similar to other Snatch variations, this is a compound explosive exercise that hits a wide range of muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Snatch beyond the first pull from the floor.