- It’s no secret that weightlifting requires incredible balance to be done at an elite level.
- Balance, in fact, is a critical aspect of any sport or activity, but it’s especially vital in weightlifting because it can mean the difference between success and failure in competition.
- The snatch balance, the most difficult part of the snatch, acts as the perfect example of why this is true.
What is Snatch Balance?
- The snatch balance exercise is used as an assessment of the lifter’s ability to maintain their balance during a snatch pull.
- It is essentially like doing one-legged squats on one side, with the exception that the athlete holds onto some sort of object for support.
- The goal is to have both feet in contact with the ground at all times and to control your movement so you do not go forward or backward.
- To perform this exercise, start by standing on one foot while holding onto something sturdy such as a squat rack or power rack.
- Next, keep your back flat and chest up while bending your knee on the supporting leg until it forms 90 degrees of flexion, and then extend your leg until it returns to its original position.
The Importance of a good form
- In order to develop and maintain good form, it’s important to do exercises that focus on form and technique.
- One of the best exercises for developing snatch balance is the snatch balance exercise.
- This exercise is done by holding your body in position over the barbell with your feet hip-width apart, knees bent, and arms straight down.
- With a tight core and back, you’ll use your hips to push yourself up into an upright position.
How to perform the perfect Snatch Balance
- The snatch balance is one of the most important exercises for weightlifters.
- It teaches you how to stay upright during the transition from pulling yourself under the barbell and then pushing up with your arms, legs, and back.
- These are two separate movements that are done simultaneously.
- The snatch balance exercise is also used to teach lifters how to use their hips in the lift, something that’s not always seen in regular Olympic lifts like the snatch or clean and jerk.
The benefits of incorporating Snatch Balance into your workout routine
- The snatch balance exercise is one of the most demanding, yet effective exercises for weightlifters.
- It is an incredibly challenging maneuver that requires perfect form and near complete body control.
- When performed correctly, it can lead to significant increases in strength, flexibility, and coordination.
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