Snatch Balance

  • You need to learn to be more upright. Slight over rotation of the shoulders is causing your difficulty.
  • Place the bar on a rack just below shoulder height. Rest the bar across the upper part of your back.
  • Step back from the rack and stand with your feet hip-width apart. Carefully move your hands out to the wide snatch grip.
  • Drive the bar overhead and at the same time drop quickly into a squat, racing the bar down. Catch the bar on extended arms
  • From your deep squat, drive strongly upwards using your legs. Adjust the angle at your shoulders to stay in balance. Stand up fully with the bar above your head.
  • To return, lower the weigddht slowly and under control to your upper back and reposition your feet. Repeat Steps 3–6 to finish the set before returning the bar to the rack.
  • Don't step forward to receive, or catch the bar. If you find that you are needing to step forward to maintain control of the bar, your posture is off in one of the previous phases.,
  • Don't bend your elbows early. Premature arm-pulling occurs when athletes bend the elbows early. This not only costs you power, but increases your risk of injury.