Heaving Snatch Balance

Level: intermediate

Equipment: barbell

Force: push

Mechanic: compound

Core muscles: quadriceps

Secondary muscle: abdominals, forearms, glutes, hamstrings, shoulders, triceps

Instructions:

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
Return to a standing position.

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder...

Set up a row of cones or other small barriers, placing them a few feet apart. Stand in front of the first c...

Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands...