Moving DYNAMICALLY!

1. 2-position clean (mid-hang, floor): 1 + 1 x 6 sets
2. Clean pull: 3 x 3
3. Heaving snatch balance + overhead squat: 1+2 x 4 sets

Coach Molly leading by example.

We are introducing a new movement today: the heaving snatch balance. Snatch balances and variants thereof are great to help build confidence and mechanics in moving dynamically under a barbell. If you're a little uncomfortable receiving the bar in the overhead position, this will be a great drill for you. This will also help encourage aggressiveness in driving yourself down under the bar. What does this all add up to? You guessed it, being able to snatch more, more comfortably!

So what exactly is a snatch balance? The basic idea is to start with the bar racked on your traps/shoulders, and to drive yourself down aggressively into the bottom of an overhead squat. In the full snatch balance, you start with your feet in your jump/drive stance, dip-drive as if in a jerk to break the bar off your shoulders, then transition your feet to your squat/receiving stance and drive yourself down into your bottom position. The heaving snatch balance simplifies things a little. In this variant, the feet begin in the squat/receiving stance, and you dip-drive without separating your feet from the platform. The movement is similar, but without the added complexity of the foot transition. Of course, you won't be able to develop as much upward acceleration on the bar with this variant, so there is a greater emphasis on the aggressive drive under the bar. Try them out today and see how you like them!