Legs
The main muscle group listed for this exercise.
Exercise guide
Heaving Snatch Balance
Heaving Snatch Balance is an intermediate-level leg exercise performed with a barbell. It also involves the core, arms, glutes, and shoulders.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Heaving Snatch Balance also involves core, arms, glutes, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
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Clean Pull is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Heaving Snatch Balance.
What muscles does Heaving Snatch Balance work?
Heaving Snatch Balance primarily trains the legs and also involves the core, arms, glutes, and shoulders.
Is Heaving Snatch Balance beginner-friendly?
It is listed as intermediate.
What equipment do I need for Heaving Snatch Balance?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.