Heave Snatch Balance - Proper Technique, Purpose, and Programming Considerations

For a complete listing of over 100 Olympic weightlifting exercises, variations, and stretches, be sure to check out our manual, set to drop Fall 2017. Pre-order your eBook or print copy today.

This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used in overload strength development and/or warm-up sessions.

Execution

Start with a snatch grip on the barbell on the back rack position. With you feet in squatting stance, perform a dip and drive, similar to the jerk, to initiate the barbell upwards of the body, going. Unlock the knees and hips to simultaneously "press" yourself into the bottom of the overhead squat. This exercise is to be performed under control rather than explosively. Pause at bottom of exercise, and ascend under control. It is important to emphasize the drive under the bar in the catch.

Purpose

The development of proper overhead and squatting mechanics is vital for snatching. The addition of the heave snatch balance will allow an athlete to overload the movement to promote strength development and better stability in the catch of the squat.

Programming

This is a great exercise to build in any warm-up progression, training program, or as a strengthening movement after main lifts and more taxing squatting and pulling exercises. Perform this exercise for moderate sets and reps using loads at or near an athlete's 80-110% snatch best.

See Also