Snatch Balance September 23, 2026 Great exercise for building confidence and speed getting under the bar. Start with the bar on your back with a snatch grip and your elbows pointing toward the ground. Dip about the same depth as you would for a jerk — roughly a quarter front squat. Drive up, extending the knees and hips together. As the bar leaves your shoulders, aggressively move your feet out into your receiving position while pushing yourself down under the bar. Receive the bar in a strong overhead squat position. Stand and reset. Do: 2–4 sets 1–3 reps Drive up. Move fast under the bar. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Snatch Share this post Share Copy link Opens your share menu — including Instagram Stories.
Great exercise for building confidence and speed getting under the bar.
Start with the bar on your back with a snatch grip and your elbows pointing toward the ground.
Dip about the same depth as you would for a jerk — roughly a quarter front squat.
Drive up, extending the knees and hips together.
As the bar leaves your shoulders, aggressively move your feet out into your receiving position while pushing yourself down under the bar.
Receive the bar in a strong overhead squat position.
Stand and reset.
Do:
2–4 sets
1–3 reps
Drive up. Move fast under the bar.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.