Snatch Balance

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

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

How to do the 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

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 Snatch Balance

Questions

What muscles does the Snatch Balance work?

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

Is the 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 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 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).