Heaving Snatch Balance

Used frequently by FitnessTracker weightlifters, this exercise builds the confidence and coordination needed to catch a snatch overhead. It teaches fast transition and shoulder control.

Instructions

1. Rest the barbell across your upper back and stand with feet slightly wider than hips, toes turned out.
2. Dip at the knees slightly, then extend quickly to create upward force without lifting your feet.
3. As the bar moves up slightly, press it overhead and simultaneously drop into a deep squat.
4. Lock your arms out and stabilize the bar above your head.
5. Stand up fully to complete the rep.