Heaving Snatch Balance

A intermediate olympic weightlifting exercise for the quads, done with a barbell.

Heaving Snatch Balance: finishing position

Main muscles: Quads
Also works: Abs, Forearms, Glutes, Hamstrings, Shoulders and Triceps
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Heaving Snatch Balance

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
Return to a standing position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Heaving Snatch Balance

Questions

What muscles does the Heaving Snatch Balance work?

Mainly the quads, with the abs, forearms, glutes, hamstrings, shoulders and triceps helping.

Is the Heaving Snatch Balance good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Heaving Snatch Balance?

Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean.

How many sets and reps of the Heaving Snatch Balance should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).