Snatch Balance
Overview
This exercise aims to help the athlete develop the ability to drop fast into the receiving position for the Snatch and fix the bar strongly overhead. This exercise is very much about building confidence.
Key Coaching Points
- In the start position, stand with feet a normal hip-width distance apart. Stand as straight as possible.
- Minimise the dip and drive movement (less than 20cm)
- Downward movement should be rapid, and foot movement should occur during the drop, not before.
- The receiving position should be low, the torso upright, and with the bar over the head.
- During the drop phase, feet should move slightly wider. Foot movement should be fast and low to the ground.
- A prolonged pause is recommended in a deep receiving position before standing up.
- In the receiving position, elevate the shoulders as much as possible to maintain a strong lockout.
Errors to Avoid
When the barbell weight is perceived to be heavy, athletes tend to make two critical errors:
- It is an error to put extra effort into driving the bar high off the shoulders. Instead, minimise the dip and drive and focus on rapid downward movement. Driving the bar higher makes it more difficult to drop under the bar into a deep receiving position.
- Avoid struggling with the bar overhead halfway down in the descent. Instead, as soon as you lock out, allow the bar to push you straight down into a deep receiving position.
To better understand the Snatch Balance, practise performing it without a dip and drive, initially using a very light bar with a maximum weight of 10kg. Gyms may not have an Olympic Weightlifting bar of such low weight; however, an ordinary gym bar will do.
