Barbell snatch balance

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands placed wider than shoulder-width apart. Your feet should be in a slight squat stance.
2. Dip slightly by bending your knees and hips, then quickly drive upwards, extending your knees and hips.
3. As you extend, use the upward momentum to press the barbell overhead while simultaneously dropping into a deep squat position, catching the barbell with your arms fully extended overhead.
4. Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Explode through your hips and knees to generate the power needed for the lift.
• Drop quickly into the squat to catch the barbell overhead in a stable position.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.