The heaving snatch balance is a variation of the snatch balance in which the feet remain planted on the floor that trains balance, posture, strength and timing in the receipt of the snatch.
The heaving snatch balance is identical to the snatch balance, with the exception that the feet start in the squat stance and remain flat against the floor throughout the movement. Start standing with the barbell behind your neck with a snatch-width grip, the shoulder blades set tightly as they will be overhead, and your feet in your squat stance. Brace your trunk and ensure even balance over the whole foot.
Bend the knees smoothly, maintaining balance and an upright torso, then drive up with the legs to minimally elevate the bar—the goal is to unload the bar to allow yourself time to move under, not to elevate it any higher than necessary. A slower, more controlled dip and drive than you use for a jerk will help.
Punch the arms aggressively up into the bar as you squat as quickly as possible into the bottom of an overhead squat. Making sure it’s stable and secure, stand again with the bar overhead.
If you maintain the hook grip when you turn the snatch over, use the hook grip in the heaving snatch balance.
The heaving snatch balance develops strength in the receiving position for the snatch with the elements of speed, timing and precision like the snatch balance, but the static foot position helps reinforce the proper receiving position and balance, helps the lifter practice maintaining tension against the bar at all times, builds confidence pulling under heavy snatches, and is usually intimidating than the snatch balance.
The heaving snatch balance should be performed with sets of 1-3 reps, typically anywhere from 70-100% or more of the lifter’s best snatch—aiming to be able to use more than best snatch is a good way to build confidence for heavy snatches. The exercise is usually performed best in the middle of a training session, after any snatch, clean or jerk exercises that demand more speed and technique, but before more strength-oriented exercises like pulls and squats. They can be performed before snatches with light weights as a technique primer.
The heaving snatch balance is one of 4 snatch balance exercises: pressing snatch balance, drop snatch, heaving snatch balance and snatch balance.
Pressing Snatch Balance