Heaving Snatch Balance
is a great drill to learn the snatch. It involves holding a light weight across the back of the shoulders with feet slightly wider than hip width apart and feet turned out. The drill begins with a dip of the knees and then a pop back up, followed by driving yourself underneath the bar and elevating it overhead as you descend into a full squat. Finally, return to a standing position to complete the drill. This exercise is an effective way to develop power, coordination, and balance while learning proper snatch form.
To incorporate Heaving Snatch Balance into your workouts, you can follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up routine to prepare your body for the movements involved in the snatch. This can include exercises like shoulder circles
, hip circles, and leg swings.
2. Set up: Find a barbell or a light weight that you can comfortably hold across the back of your shoulders. Position your feet slightly wider than hip width apart, with your toes turned out.
3. Perform the drill: Start by dipping your knees slightly, as if preparing to jump. Then, explosively pop back up, unloading the bar momentarily. As you do this, drive yourself underneath the bar, elevating it overhead as you descend into a full squat. Focus on maintaining a straight back and keeping your core engaged throughout the movement.
4. Return to standing: Once you have descended into a full squat with the bar overhead, push through your heels and stand back up, returning to a standing position. Make sure to maintain control and stability throughout the movement.
5. Repeat: Aim to perform 3-4 sets of 8-10 repetitions of the Heaving Snatch Balance exercise. As you become more comfortable and proficient with the movement, you can gradually increase the weight to continue challenging yourself.
6. Cool down: After completing your sets, take some time to stretch and cool down your muscles. This can include static stretches for your legs, hips, shoulders, and back