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Back

Snatch Balance

AdvancedStrengthTier T4

Stand with a barbell racked across the back shoulders on a wide grip. Dip and drive to pop the bar, then drop under it into a locked-arm overhead squat. Stand up from the squat.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rack the barbell across the back of the shoulders with a wide snatch grip.
  • Set the feet in the pulling position.
  1. He stands tall with the barbell racked across his upper back and shoulders, hands holding a wide snatch grip, feet in the pulling stance, chest up.

    Step 1 of 5

    Stand with the bar racked across the back shoulders on a wide snatch grip, feet in the pulling position.

  2. He has dipped at the knees and driven abruptly upward, the bar popping just off his shoulders, feet still planted, body extended.

    Step 2 of 5

    Drop under the bar quickly rather than pressing it up, and receive it with your elbows completely locked. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness.

  3. He has driven under the bar into the bottom of an overhead squat, arms locked straight holding the bar overhead, feet transitioned wide into the receiving stance, hips low between the legs, torso vertical.

    Step 3 of 5

    Drive aggressively under the bar into the locked-out overhead squat.

  4. He is driving up from the full-depth overhead squat toward standing, the bar held locked overhead, feet planted in the receiving stance.

    Step 4 of 5

    Descend to full depth if needed and return to a standing position.

  5. He stands tall with the barbell racked across his upper back and shoulders, hands holding a wide snatch grip, feet in the pulling stance, chest up.

    Step 5 of 5

    Stand with the bar racked across the back shoulders on a wide snatch grip, feet in the pulling position.

Safety Information

Pop the bar with an abrupt dip and drive of the knees, drive aggressively under it transitioning the feet into the receiving position, receive locked out near the bottom and descend to full depth before standing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.