Fitwill stands in solidarity with Ukraine

Barbell Snatch Balance

Barbell Snatch Balance

The Barbell Snatch Balance is an advanced and dynamic exercise that combines elements of weightlifting and balance training. This exercise primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body muscles for stability and control. To perform the Barbell Snatch Balance, you start by standing with your feet shoulder-width apart and a barbell racked on your shoulders. Keeping your chest up and core engaged, you quickly dip into a partial squat, maintaining a straight back throughout. Explosively drive through your legs and extend your hips, simultaneously pressing the barbell overhead with locked arms. The Snatch Balance requires coordination, agility, and an understanding of proper technique. It helps improve power, speed, and flexibility, making it a popular exercise for weightlifters, athletes, and advanced fitness enthusiasts. It challenges your ability to generate force from the lower body and efficiently transfer it to the upper body, contributing to overall strength and athletic performance. Proper form and technique are crucial for executing this exercise safely and effectively. If you're new to weightlifting or have a history of injuries, it's essential to consult with a fitness professional to ensure you receive proper guidance on performing this exercise. Incorporate the Barbell Snatch Balance into your training routine to enhance full-body strength, explosiveness, and coordination.


  • Start by placing a barbell on a rack at shoulder height.
  • Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Lift the barbell off the rack and step back, assuming a shoulder-width stance with your feet.
  • Bend your knees slightly and hinge at the hips to lower your torso forward.
  • Pause momentarily, then explosively extend your legs, raising your body upright.
  • As you rise, simultaneously push the barbell overhead, focusing on speed and power.
  • Lock out your elbows and fully extend your arms overhead.
  • Hold for a moment, then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your footwork and ensure proper positioning before starting the movement.
  • Engage your core and maintain a strong posture throughout the exercise.
  • Practice wrist mobility exercises to enhance your ability to catch the barbell securely.
  • Gradually increase the weight on the barbell as you become more proficient in the movement.
  • Keep your shoulder blades retracted and pack your shoulders to maintain stability during the exercise.
  • Pay attention to your breathing pattern and exhale as you push the barbell overhead.
  • Use a wide grip on the barbell to facilitate comfortable and controlled movement.
  • Start with lighter weights and focus on technique and stability before attempting heavier loads.
  • Warm up properly to activate the muscles involved in the exercise and prevent injury.
  • Listen to your body and be consistent with your practice to improve your proficiency in the barbell snatch balance.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot