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Barbell Heaving Snatch Balance
Barbell exercise combining a dip-drive with overhead press into a squat, targeting quads, glutes, shoulders, and core to enhance snatch technique, power, and overhead stability.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 •
Primary Muscle Groups
Quads, Shoulders, Glutes, Abs
Secondary Muscles
Triceps, Calves, Adductors
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Traps
7/10Upper Traps
Lower Back
7/10Erector Spinae
Obliques
6/10External Obliques
Triceps
5/10Lateral Head
Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds
How to Perform
Unrack the barbell from a squat rack onto your upper back with a snatch-width grip. Stand with feet in squat stance, toes slightly out, core braced.
- Dip slightly by bending knees and hips while keeping torso upright.
- Explosively drive upward through heels to unload the bar.
- Simultaneously punch arms overhead and drop into overhead squat.
- Keep feet planted in starting stance during the drop.
- Stabilize bar directly overhead with locked elbows in squat bottom.
- Drive through heels to stand fully upright, keeping bar overhead.
Coaching Tips
Form Cues
- Punch fast under the bar
- Keep bar over mid-foot
- Elbows locked tight
- Torso upright always
- Heels drive recovery
Breathing
Inhale during the dip, brace core, and exhale through the drive and recovery.
Tempo
2-0-1
Range of Motion
Dip to knee bend of 10-15 cm; drop to full overhead squat depth with thighs parallel or below; full lockout overhead.
Safety
Safety Notes
- Use light weights initially to master technique
- Ensure full shoulder and wrist mobility
- Avoid if acute shoulder or back issues present
- Keep bar path vertical close to body
- Supervise beginners closely
Spotting
Spot from behind with hands under bar during drive and drop; use safety pins in rack for heavy sets.
Common Mistakes
- Feet repositioning during drop
- Bar drifting forward overhead
- Insufficient dip depth
- Rushing recovery without stability
- Elbows bending under load
When to Avoid
- Shoulder impingement
- Wrist instability
- Lower back strain
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Thoracic extension
- Hip mobility for squat stance
Build Up First
- Proficiency in overhead squat
- Snatch grip comfort
- Hip drive explosiveness
- Balance under overhead load
Also known as
Heaving Snatch Balance, Snatch Balance Press
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