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ID: Heaving_Snatch_Balance

Heaving Snatch Balance

LEVEL: intermediate
Heaving Snatch Balance

PROTOCOL SPECS

  • CATEGORYolympic weightlifting
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTbarbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

quadriceps

SECONDARY TARGETS

abdominalsforearmsgluteshamstringsshoulderstriceps

EXECUTION PROTOCOL

  1. This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  2. Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  3. Return to a standing position.