Snatch Balance Variations

There are 4 variations of the snatch balance that can get confusing, so let’s sort them out clearly.
What all 4 have in common is that we want to elevate the bar as little as possible and focus on moving ourselves down under it.
Think of the snatch balance as the primary lift—the rest are versions of it. The feet start in your pulling position, and move to your squat position. You dip and drive with the legs to unload the bar to drive down under it. This allows you to handle the most weight, and involves all the elements of the final snatch receipt—quick and precise foot transition, a quick squat with proper posture and balance, and an aggressive punch into a correct and stable overhead position.
The only change for the heaving snatch balance is that your feet start and stay planted in your squat stance. This makes it a good choice if you’re lacking confidence in the snatch balance or need to work on your foot position and/or mobility under the bar. It will generally allow you to use slightly less weight, but if confidence is the limiter, you may do more than in a snatch balance.
The drop snatch removes all leg drive—you’re simply punching yourself down under the bar while moving your feet from your pulling stance to squat stance. This limits the weight you can handle, but forces maximal speed, aggression and commitment, and minimizes moving parts for simpler focus. It’s a good choice for pre-snatch technique work or building confidence and precision with less intimidating weights.
The pressing snatch balance is a slow movement—as the name suggests, it’s a press rather than more of a punch like the other variations. The feet start and stay in your squat stance, and you slowly press yourself down into an overhead squat. This is a good warm-up and active mobility exercise, as well as a good introduction to the more advanced variations.

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