Shoulders
Snatch Balance
The Snatch Balance is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: quads (vastus lateralis) 15%, gluteus maximus 15% and upper traps 13%.
How to do it
- Take the bar out of the rack on the back of the shoulders with a wide snatch grip.
- Stand with feet hip-width, brace the trunk and look forward.
- Dip the knees a short distance and drive the bar up off the shoulders.
- Push yourself down under the bar fast, landing in a full squat with the arms locked.
- Stand up with the bar overhead, then return it to the rack.
Tips
- Push yourself down rather than throwing the bar up.
- Land with the feet flat and slightly wider, knees tracking over the toes.
- Hold the bottom position for a second to own the catch.
Common mistakes
- Pressing the bar up and then squatting instead of dropping under it.
- Catching with the bar forward of the head.
- Using a dip that is too deep and slow.
Muscles worked by the Snatch Balance
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Dropping under the bar from the back rack into an overhead squat. The deep overhead squat catch uses the adductors. A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.
Snatch Balance alternatives
Same equipment
Different equipment
Easier
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Snatch Balance work?
Mainly the quads (vastus lateralis), gluteus maximus, upper traps and quads (vastus medialis). The spinal erectors (lower back), lower traps and front delts assist.
Is the Snatch Balance good for beginners?
The Snatch Balance is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Snatch Balance?
For example the Block Snatch, Hang Power Snatch and Hang Snatch. They train mostly the same muscles.
How do you make the Snatch Balance harder?
Add weight or reps, or move on to the Block Snatch and Hang Snatch.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.