Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Snatch Balance
- Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
- Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
- Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
- Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Muscles Worked
Alternatives to Snatch Balance
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Split Jerk
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do snatch balance work?
Snatch Balance primarily works the quads. The calves, glutes, hamstrings, shoulders and triceps assist as secondary muscles.
What equipment do I need for snatch balance?
Snatch Balance uses barbell.
Snatch Balance: is it suitable for beginners?
Snatch Balance is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of snatch balance?
Heaving Snatch Balance, Power Snatch from Blocks, Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my snatch balance reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; snatch balance can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Snatch Balance with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.