Barbell Heaving Snatch Balance

How to perform it

Step-by-step instructions

1. 01Take a light barbell from a rack onto the upper back, grip it at snatch width, and set both feet flat in your overhead-squat stance.
2. 02Brace your trunk with the chest upright, then bend the knees in a short, smooth dip while keeping your balance over the whole foot.
3. 03Drive with the legs just enough to unload the bar and immediately punch yourself downward, keeping both feet planted in the same stance.
4. 04Lock the elbows and press actively into the bar as you descend into a balanced overhead squat, stopping at the deepest position you can control without pain.
5. 05Stabilize the bar over your midfoot, stand to full extension, and return it to the rack or lower it behind the neck only with a light, controlled load and practiced technique.