Heaving Snatch Balance

  • Give a slight dip to create some momentum on the barbell.
  • Feet should be fixed to the ground at all times.
  • Get the shoulders into the ear, this will help stabilize the bar while over head.
  • Place the bar on your upper back and stand in pulling stance.
  • Push your knees forward (dip) and drive the bar upward, all while transitioning into the squat stance and dropping into an overhead squat.
  • Stick the landing and stay tight. Now perform an overhead squat from this position.
  • Return the bar to the back and move your feet back to pulling stance.
  • Don't shift your weight from heels to toes.