Moreover, it is a great practice technique if you are preparing to compete in an Olympic weightlifting competition. To perform this routine, you need a barbell.
You can load the bar with more weights if you are at the advanced level of working out.
How to do it:
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- Start by placing a barbell across your shoulders and upper back and balance it properly. You can have a spotter to help you set up the bar on your shoulders. Alternatively, you can position yourself on the bar rack and take a few steps back after removing and securing the bar. Stand tall, keep your legs hip-width apart, and slightly bend your knees. Maintain a neutral head and neck. Ensure that you tuck your chin.
- Distribute the weight of the bar evenly. Engage your shoulders, upper back, and lats. Keep your elbows pointed towards the floor. This denotes your starting position.
- Begin by lowering your body towards the floor by bending your knees. While maintaining an upright torso, push your feet explosively into the floor. Straighten your legs to mimic a jumping movement.
- While straightening your legs, use the strong momentum of your legs to lift the barbell overhead in an explosive motion. Drop into a squat while pushing the barbell overhead. Ensure that your neck and head are in a neutral position and the bar is slightly behind your ears. While in the overhead position, your upper back and shoulders should provide support to the barbell.
- Pause briefly then return to your starting position.
- Perform 10 repetitions for 3 sets.
WHAT MUSCLES DOES THE SNATCH BALANCE WORK?
The snatch balance greatly engages your traps. This is because your traps play a salient role in stabilizing and supporting the barbell in the overhead position. Therefore, your traps become stronger, hence promoting stability on your upper back and improving your posture.
SHOULDERS AND UPPER BACK MUSCLES
Your shoulders and upper back muscles play a critical role in successfully executing the snatch balance. This is because they support the barbell at the beginning of the movement.
As a result, your shoulder and upper back muscles grow bigger and stronger. You develop upper body strength and minimal cases of shoulder injuries.
The triceps are equally important for the successful execution of the snatch balance. While putting the barbell in an overhead position, you stretch and strengthen your triceps.
As a result, you burn underarm fat and develop toned triceps.
GLUTES, HAMSTRINGS, AND QUADS
The snatch balance also engages your lower body muscles. This enhances your leg power. Moreover, you develop bigger and well-toned glutes, hamstrings, and quads.
Your physical appearance improves since you develop a more fit a youthful physique.
SNATCH BALANCE BENEFITS
ENHANCES ATHLETIC CAPABILITIES
As mentioned earlier, the snatch balance is a great practice exercise for improving your athletic performance.
Performing the technique correctly and consistently can make to become a skilled weightlifter. The workout helps you to develop confidence, aggression, speed, and timing while in the overhead squat position.
You can have more stability as a weightlifter and your performance improves in the Olympic or fitness competitions.
INCREASES OVERHEAD STRENGTH
The technique plays a vital role in promoting upper and lower body strength. This enables you to easily lift the barbell overhead.
The overhead strength enables you to perform other variations of the technique with minimal strain.
PROMOTES CORE STABILITY
Throughout the workout, you engage your core so that you can achieve a stable snatch balance. Consequently, you develop strong core power.
Strong core power improves posture and minimizes lower back pain. Furthermore, it minimizes the risk of acquiring injuries.
IMPROVES YOUR APPEARANCE
The snatch balance has a major impact on your general physique. This is because the exercise targets both your upper and lower body muscles.
Consequently, you develop the physique of a bodybuilder or a fitness enthusiast. Your appearance improves and you become more confident and attractive.
ENHANCES YOUR SNATCH TECHNIQUE
Performing the workout correctly and consistently improves your footwork and weightlifting capabilities.
This enables you to perform other complicated techniques such as power snatch and muscle snatch.
ALTERNATIVES TO THE SNATCH BALANCE
The deadlift is an effective alternative since it is a compound exercise and it engages both your upper and lower body muscles. To perform this technique, you will require a barbell.
How to do the deadlift:
- Start by standing behind the barbell.
- Position yourself in a hip-width stance. Keep your mid-foot directly below the bar. Grasp the barbell with an overhand grip. Ensure that your hands are shoulder-width apart. Bend your knees and lower your glutes. Ensure that your hips are lower than your shoulders. Engage your core and keep your chest out. This is your starting position.
- Lift the bar by pushing your feet through the ground. While the barbell passes your knees, move your hips forward, lock your glutes, and stand straight.
- Pause briefly then lower the bar to the ground.
- Repeat 10 to 15 times for 3 sets.
SNATCH BALANCE MISTAKES TO AVOID
LIFTING TOO HEAVY
Lifting too heavy is a dangerous technique. This is because you can strain and cause tension in your muscles. Besides, the weight can crash down on you as you do the overhead movement.
As a result, you can develop serious injuries on your head, shoulders, and upper back. It is advisable to start with lighter weights. If you are a beginner, use the empty bar.
SHOOTING UP WITH YOUR HIPS
During the movement, if you accelerate by shooting your hip up, you shift the balance forwards. This can cause technical errors or missed lifts. Therefore, you are not able to engage the targeted muscles.
The snatch balance is a great workout to enhance your weightlifting capabilities. Since the technique is complex, avoid performing if you have cases of neck, shoulder, or back injuries and pain. This may aggravate the existing condition.