How to do the Snatch Balance, step by step
- Set the bar on your upper back in a snatch grip, feet hip-width.
- Take a short, straight dip.
- Extend your legs briefly and actively push yourself under the bar.
- Move your feet into your squat stance and catch in a full squat with locked arms.
- Stand up with the bar overhead.
Common mistakes and how to fix them
- Pressing the bar up instead of dropping underdrive your body down, the bar stays at about the same height
- Soft arms in the catchlock your arms out fast and hard
- Catch not deep enoughwork on mobility and overhead squats
How to scale the Snatch Balance
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Snatch Balance with a PVC pipe
- Pressing Snatch Balance
- Overhead Squat
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.