The “Snatch Balance” or “Drop Snatch” is a great auxiliary movement to help you learn to:
- Punch out hard.
- Drop under fast.
- “Push” yourself under
- Overhead bar positioning.
Snatch Balance/ Drop Snatch How To:
- Place bar on the back with your snatch hand grip positioning.
- Keep chest upright and brace tight.
- Drop into a squat positioning by “pushing” under.
- While dropping under “PUNCH” out hard with the elbows to ensure a strong lockout.
Snatch Balance/ Drop Snatch Common Errors:
- Catching in a power position and then riding it down.
- Pushing bar up first rather than dropping down.
- Bar placement too far in front or behind.
Meat and Potatoes
I’m sure you know by now that I’m a minimalist Weightlifting Coach. I strongly believe that most Olympic Weightlifters need to focus on the meat and potatoes (Snatch, Clean, Jerk, Pull, Squat) FIRST and then add in auxiliary exercises if needed.
However if guys are having trouble conceptualizing specific areas of the lift, I’ll start to add in some of these auxiliary movements during the warm ups and some drops sets to help either prime or reinforce correct movements. So if you’re relatively new to Weightlifting, I’d suggest you still focus on the main movements and use specialized exercises very sparingly.
Train smart,
Team Fusion Weightlifting