Snatch Balance with No Dip

Overview

The Snatch Balance with No Dip, also known as the Snatch Drop, is an excellent exercise to help the athlete learn to drop rapidly under the bar into a deep receiving position for the Snatch.

Key Coaching Points

Some hesitancy should be expected in the initial learning situation, as the exercise is very challenging. Therefore, athletes should use a light bar weighing less than 15kg if available.
The athlete must resist any tendency to drive the bar upwards using the legs.
The action begins with simultaneous foot movement and pressing the bar upwards with the arms.
The athlete aims to drop as fast as possible into a deep receiving position.
Foot movement should be fast, low to the ground and landing flat.
A pause in the receiving position is highly recommended before standing up.

Performing the Snatch Balance with No Dip encourages fast downward movement into a full depth position. Weights must be very light in the initial learning phase, i.e. just a 5kg or 10kg bar.

Beginners should start by practising with the lightest possible bar. A 5kg or 10kg bar would be best for initial learning.