Snatch Balance

What it is

This dynamic barbell exercise teaches you to rapidly drop under the weight and receive it overhead. It primarily builds strength in your quadriceps, while also engaging your calves, glutes, hamstrings, shoulders, and triceps. You will develop speed and precision in your overhead squat receiving position.

Technique tips

• Start with a wide snatch grip and your pulling foot stance.
• Execute a fast, aggressive dip and drive of the knees.
• Drive under the barbell quickly, transitioning your feet.
• Receive the bar overhead with arms locked and a vertical torso.
• Maintain control as you descend to the bottom of your squat.
• Keep your core braced throughout the entire 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.