5 Reasons Why the Snatch Balance is a Great Exercise for You

Achieving a perfect snatch requires a lot of time, dedication and a very careful technical approach. Se how snatch balance performed on a regular basis will help you drastically improve our weightlifting technique.

In this article we tell you what this movement consists of, how to execute it correctly and what benefits the snatch balance has for you.

Snatch balance is an exercise that improves the position of the snatch reception in a dynamic way, that adds a greater demand on the technique, more precision and speed to get into the overhead squat position. It is one of the best balance exercises you can imagine.

How is Snatch balance performed

Improving technique is the main objective of a weightlifter or Crossfit athlete who want to improve their body balance when performing snatch or any barbell movement.

Proper technique is essential for this type of movements. To perform the snatch balance, you should start standing with the bar behind your neck with a wide grip and feet in the squat position. Then bend your knees, keeping your balance and your torso upright. Next, push with your legs against the floor to create some momentum as you lift the bar.

Lower your body and explosively push the bar up, trying to get into an overhead squat position. Lock out the elbows and make sure the bar is positioned correctly.

Colleen Fotsch showcases strength during snatch workout

Come back up, performing the overhead squat, and then return to the starting position to perform another rep. The goal is to raise the bar as quickly as possible to get under it as soon as possible.

Benefits of the Snatch Balance

Now that we know how to perform the movement, let’s talk about the benefits of snatch balance

1. It gives you confidence when performing weightlifting movements

It is a great tool to strengthen speed, balance and movement to be able to perform a deep and stable squat while locking the elbows explosively resisting a weight.

2. Healthy back

It will help you take care of your torso posture. Hitting the bar forward when performing the snatch may be caused by a bad starting position that results in an inadequate entry into the movement, so having a balanced start will help you gain strength, balance and learn to identify the correct trajectory of the bar when returning to the starting position.

3. Increased Speed

The speed with which a lifter can squat, lift the barbell and hold it for a period of time overhead without any problems is directly related to the athlete’s endurance.

4. Upper body balance

Performing snatch balance will help you gain strength in your arms and upper back, as well as gain a greater awareness of whether or not you are performing the exercise correctly.

5. Many muscle groups are worked during the execution of the snatch balance

Traps

The trapezius muscles are essential for stabilizing and holding the bar in the overhead position. Thanks to snatch balance you will be able to activate them correctly before performing your snatch or c&j training session.

Shoulders and triceps

When performing weightlifting movements your arms are the ones that will guide the bar to drive the weight over your head. Your extensor muscles, the shoulders and triceps, will also be activated with the snatch balance. Once the weight reaches overhead your shoulder stabilizers will play an important role.

Scapular Stabilizers

The scapulae along with the shoulder stabilizer muscles will make a perfect tandem to maintain your balance and give you the stability you need to keep the weight overhead. In addition, good scapular stabilization will help prevent injury by taking stress off your elbows and wrists.

Quadriceps, hamstrings and glutes

The legs are the engine of the snatch balance, both in the push phase and in the squat phase, so performing this movement will also train your lower body. As you move under the bar, your legs will absorb all the load.

As you can see, snatch balance should be a part of your training routine if you are looking to improve snatch technique and increase strength in overhead movements. Snatch balance is not an exercise you should use if your goal is to gain muscle mass or improve your general fitness.

For technique development the best approach is to start with light weights or directly with an empty bar, so that you are comfortable during all phases of the execution of the movement from the beginning to the low overhead squat position with elbows fully extended and load above your head. From there you can add load but keep in mind the explosiveness of the movement. The loads should not limit your speed of execution.

Performing the snatch balance will progressively build strength and improve technique and allow you to lift more weight when performing the actual movement. When you have mastered the movement you can work with loads around 80% of your snatch RM, although there are athletes who exceed this percentage by working at 100-120% of their RM.

Snatch balance variations

Although the movement itself may not seem complicated, there are two basic variations of its execution that we explain below.

Snatch balance with open leg starting position

This variation of the snatch balance consists of starting the movement with width leg opening position that would correspond to a squat position, so that at the moment of execution of the movement there is no lateral displacement of the feet. This variation is focused on our ability to remain straight in the receiving position and will also make us work more on our speed of movement.

Drop Snatch

This variation is considered a snatch balance without the drive phase and serves mainly to develop the speed with which the athlete drops under the bar. This variation requires maximum explosiveness from the athlete and his upper body, as well as his ability to place his feet correctly to receive the bar in a low squat position. This helps lifters who lack speed under the bar in the snatch or struggle with their elbows bending at the bottom of the snatch.

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