How to Do the Heaving Snatch Balance

Intermediate · Barbell · Targets Quadriceps, Abdominals, Forearms, Glutes, Hamstrings, Shoulders, Triceps

How to perform it

1. 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.
2. 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.
3. Return to a standing position.

Muscles worked

The Heaving Snatch Balance primarily targets your Quadriceps, with support from your Abdominals, Forearms, Glutes, Hamstrings, Shoulders, Triceps. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Heaving Snatch Balance slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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