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Barbell Snatch Balance
Olympic weightlifting assistance exercise that combines a push press dip with an overhead squat drop, targeting quads, glutes, shoulders, and triceps to build explosive power, timing, and overhead stability for snatch improvement.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Lower Back, Traps, Abs, Obliques, Calves
Accessory Muscles
Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Triceps
7/10Long Head, Lateral Head, Medial Head
Lower Back
5/10Erector Spinae
Traps
5/10Upper Traps
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Forearms
2/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Full recovery for technique
How to Perform
Rack the barbell on your upper back in a squat rack using a wide snatch grip. Stand with feet hip-width apart in pulling stance, core braced, and elbows pointing down.
- Dip slightly by bending knees while keeping torso upright.
- Explosively drive up with legs and punch arms overhead to unload the bar.
- Quickly split feet to overhead squat stance and drop into full squat.
- Catch bar overhead with locked elbows aligned over mid-foot.
- Stabilize, then stand up smoothly keeping bar overhead.
Coaching Tips
Form Cues
- Punch aggressively under bar
- Drive with legs first
- Keep bar over mid-foot
- Lock elbows tight
- Chest up tall
Breathing
Inhale deeply during the dip to brace core, exhale forcefully during the drive and stand.
Tempo
1-0-1
Range of Motion
Dip 4-6 inches, drop to full overhead squat with hips below knees, arms fully extended overhead.
Safety
Safety Notes
- Start with empty bar
- Ensure shoulder mobility
- Maintain core tightness
- Avoid if overhead instability
- Use jerk blocks if needed
Spotting
Spotting is challenging due to overhead position; not recommended—use rack safeties and train light.
Common Mistakes
- Relying on arms to lift bar
- Dropping too slowly
- Feet spreading too wide
- Forward bar drift
- Insufficient leg dip
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Recent wrist injury
Flexibility Needed
- Full shoulder flexion
- Ankle dorsiflexion for deep squat
- Hip mobility for squat
Build Up First
- Proficiency in overhead squat
- Mastery of snatch grip
- Basic push press technique
Also known as
Snatch Balance, Behind-the-Neck Snatch Balance
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