Heaving Snatch Balance

What it is

This movement helps you practice the rapid catch phase of a barbell snatch. You explosively dip and drive a barbell overhead, then descend quickly into a full overhead squat. It primarily develops your quadriceps, while also engaging your shoulders, triceps, and core muscles like your abdominals and glutes.

Technique tips

• Set your feet slightly wider than hip-width, toes turned out.
• Initiate with a quick dip and explosive drive under the bar.
• Focus on speed to meet the barbell in your overhead squat.
• Catch the barbell in a deep, stable overhead squat position.
• Keep the barbell close and directly overhead throughout the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.