Snatch Balance is an exercise used by weightlifters to practice snatch techniques. It is a push-pull barbell from behind the head, with full amplitude going into the seat and then getting up from the seat. Exercise really helps to increase strength in the snatch, as it allows us to work with more weight and hone the technique of sitting down, holding the bar with a snatch grip.
The main working muscle groups are the quadriceps, deltoid muscles, adductors of the thigh, gluteal muscles, spinal extensors and abdominal muscles.
It should be noted that the snatch balance of the bar is often confused with another weightlifting auxiliary exercise - the power snatch balance of the bar, in which the athlete squeezes the bar up at the same time as he goes into the sitting position. These are different exercises, and they are used to develop different skills.
Exercise technique
The jerk balance technique is as follows:
- Take the barbell off the racks and walk a few steps away from them. Keep your back straight, put your feet shoulder-width apart, toes slightly turned to the sides.
- We begin to perform shvung with a simultaneous departure to low sediment. Perform a small squat (5-10 cm should be enough for most athletes who have sufficient stretching and are good at pushing the jerk technique) and push the bar up with the synchronous effort of the deltas and quadriceps, at the same time starting to go down. It is most convenient to sit down, making a small jump and spreading your legs slightly wider than your shoulders - this way it will be easier for you to keep your balance and get up from the bottom point, thanks to the inclusion of the adductor muscles of the thigh.
- Start going down until you touch your hamstrings to your calf muscles. If you distribute the load perfectly accurately, you will descend into a low seat at the same moment when the barbell passes its full amplitude up and locks on outstretched arms.
- After a short pause at the bottom point, return to the starting position. To better learn how to get up from a low seat while holding the barbell with a snatch grip, pay more attention to the overhead squat. When you are fully upright, lock yourself upright for a second and do another rep.
How to correctly perform the jerk balance of the bar is shown in the video.
Crossfit training complexes
We offer you several training complexes for crossfit training, in which one of the exercises is snatch balance.
