Heaving Snatch Balance

Execution

1. Dip the knees slightly for a short beat to build momentum, keeping the chest open and the back flat.
2. Exhale sharply, driving the bar up off your shoulders with leg power while dropping your body fast underneath it.
3. Catch the bar with your arms locked out overhead, landing at the same time in a deep squat.
4. Keep the bar stable directly over the middle of your feet, chest open, without letting it tip forward or back.
5. Stand up out of the squat while keeping the bar locked out overhead.
6. If the lockout or your balance goes, dump the bar at once: push it out in front or shove it behind you, let go and jump clear; never grind to hold it overhead.

Quick cues

• A short dip builds the drive.
• Drop under the bar fast.
• Bar stacks over mid-foot.
• Stand up keeping the lockout.
• Miss it, dump it, jump clear.

Common faults

• Fault: Pressing the bar up with the arms instead of driving with the legs

  Fix: Drill the leg drive alone first, using the arms only to guide the bar straight up.

• Fault: Dropping under the bar too slowly, forcing an unnecessarily high push

  Fix: Drill the fast drop the instant the bar leaves the shoulders, using an empty bar.

• Fault: The bar tipping forward on the overhead catch

  Fix: Lock the shoulders tight and keep the wrists stacked directly under the bar on the catch.

• Fault: Practicing with too much weight before the deep squat technique is solid

  Fix: Use an empty bar or very light weight until the catch position is stable.