How to perform Snatch Balance: Technique and tips

What is Snatch Balance?

He Snatch balance is a very common exercise in cross training training, better known as CrossFit . This consists of weightlifting that involves quickly lowering under a bar from an elevated position and catching it in a full squat position. Movement is used to improve speed, agility and precision in the snatch , which is another weightlifting exercise that involves lifting the barbell from the floor to an elevated position overhead in a single fluid motion.

Snatch Balance Benefits

The snatch balance is a highly effective exercise for improving technique, strength and flexibility when lifting weights. Some of the specific benefits of snatch balance are:

Improve snatch technique.
Develops strength and stability.
Improves mobility.
Increase speed.

Increase confidence.

How it influences the Snatch technique

Muscles worked in Snatch Balance

The snatch balance is a weightlifting exercise that works several muscle groups in the body, including:

Legs: The quadriceps, hamstrings, glutes and calves are the main muscles that are activated during the snatch balance.
Shoulders: The shoulders are also an important muscle group in the snatch balance, as they are responsible for lifting the bar overhead and keeping it in place while lowering it under it.
Abdominals and back.
Hip flexors: The hip flexors are also activated during the balance snatch, they are used to quickly lower yourself under the bar and reach the full squat position.

Overall, the snatch balance is a full-body exercise that requires a great deal of strength, stability, and muscle coordination to perform effectively.

Snatch Balance Technique

To perform a balance snatch , follow these steps:

Start with the bar positioned at shoulder height, feet shoulder-width apart, and elbows pointing toward the floor.
Bend slightly and then with a bang, bring the bar up overhead, straightening your arms.
Immediately after reaching the standing position, begin to lower yourself under the bar, bending your knees and dropping into a full squat position.
Make sure your knees are in line with your feet and that you maintain good posture while holding the bar in an elevated position.
Then, stand up again and push the bar up, returning to the starting position.

Common mistakes in Snatch Balance

The snatch balance is one of the most technical and demanding exercises in our cross training training or better known as crossfit, so it is common for some mistakes to be made when performing it. Some of the common mistakes in the snatch balance include: