Snatch Balance Technique

Abstract

THE SNATCH BALANCE IS A TOTAL-BODY STRENGTH AND POWER EXERCISE THAT CAN BE PROGRAMMED IN SEVERAL WAYS, DEPENDING ON THE ABILITY OF THE ATHLETE AND JUDGMENT BY THE COACH. THIS LIFT CAN BE USED IN A PROGRESSION TOWARD LEARNING THE FULL SNATCH, USED TO HELP ATHLETES STRUGGLING WITH TECHNIQUE PATTERNS AND POSITIONAL STRENGTH IN THE FULL SNATCH, OR USED IN PLACE OF THE FULL SNATCH TO ELICIT POWER, STRENGTH, AND SPEED DEVELOPMENT. VARIATIONS OF OLYMPIC-STYLE LIFTS ARE ADVANTAGEOUS FOR TRAINING TOTAL-BODY EXPLOSIVE STRENGTH AND POWER BUT HAVE LESS TECHNICAL COMPLEXITY THAN THE FULL LIFTS. SPECIFICALLY, THE SNATCH BALANCE REQUIRES THE ATHLETE TO GENERATE FORCE INTO THE GROUND, PERFORM RAPID TRIPLE EXTENSION AT THE HIPS, KNEES, AND ANKLES TO PRESS THE BARBELL OVERHEAD, AND CATCH THE BARBELL IN AN OVERHEAD SQUAT POSITION.