How to do the Barbell Snatch Balance
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.
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.
Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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