Snatch Balance

Setup

1. 01Take the bar from a rack across the upper back as for a back squat.
2. 02Move the hands out to your snatch grip width.
3. 03Step back and set the feet in your squat receiving stance.
4. 04Brace with the chest tall before the dip.

Execution

1. 01Dip a few inches by bending the knees with a vertical torso.
2. 02Drive up sharply to pop the bar off the back.
3. 03Punch the body down under the bar, locking the elbows immediately.
4. 04Ride the bar down into a full overhead squat.
5. 05Stand up with the bar stabilized overhead.

Checkpoints

• -Elbows lock at the moment of the catch, not on the way down.
• -The bar travels minimally; the body does the moving.
• -The bar finishes over the shoulder blades in the bottom position.
• -Heels stay down through the dip, drive, and catch.

Common mistakes

• -Pressing the bar up instead of dropping under it.
• -Dipping forward onto the toes and pitching the bar ahead.
• -Catching high and squatting down slowly, which defeats the drill.
• -Using loads too heavy to lock out crisply.