Legs
The main muscle group listed for this exercise.
Exercise guide
Snatch Balance
Snatch Balance is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Snatch Balance also involves glutes, shoulders, arms.
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 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.
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.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Step Ups
Barbell Step Ups is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseClean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseClean Pull
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 Snatch Balance.
What muscles does Snatch Balance work?
Snatch Balance primarily trains the legs and also involves the glutes, shoulders, and arms.
Is Snatch Balance beginner-friendly?
It is listed as intermediate.
What equipment do I need for 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.