Barbell Snatch Balance
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Start with the bar ON YOUR BACK in a snatch grip, feet in the pulling position.
- Dip slightly and drive the bar up just enough to move your body under it.
- Punch the arms into a locked overhead position while dropping into a deep squat, feet moving out to the receiving stance.
- Stand up with the bar overhead.
FORM TIPS
- Nothing is pulled from the floor: this trains the speed of getting UNDER the bar and the confidence to receive it deep. The heaving version adds a bigger dip, the pressing version is done slowly with no dip at all.
TARGET MUSCLES
Primary
- Quads
- Shoulders
Secondary
- Triceps
- Traps
- Glutes
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Snatch Balance
- Barbell Heaving Snatch Balance
- Barbell Pressing Snatch Balance
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.