QuadricepsIntermediate

Heaving Snatch Balance

Olympic Weightlifting movement using Barbell.

Primary muscle: Quadriceps
Secondary muscles: Abdominals, Forearms, Glutes, Hamstrings, Shoulders, Triceps
Force: Push
Movement pattern: Compound
Movement category: Olympic Lift

Heaving Snatch Balance reference position 1

Heaving Snatch Balance reference position 2

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abdominals, Forearms, Glutes, Hamstrings, Shoulders, Triceps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.

Common mistakes

Pulling early with the arms instead of driving through the floor.
Allowing the bar to move away from the body.
Receiving the bar without a stable, balanced catch position.

Safety

This is a technical lift; learn the positions and safe bail procedure from a qualified coach before adding heavy load.
Use a clear lifting area and equipment intended for the lift.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements

More for Quadriceps

Getting your next view ready…