Movement Tip: The Muscle Snatch

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CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and precision dropping under the bar and strength in the catch position for the snatch.

As with the Overhead Squat, it needs a strong mobility throughout the body and most people would perform this exercise at fairly light weights as a drill until they had developed strength and mobility in the Overhead Squat position.

Points Of Performance

  • Stand on feet with hip-width apart
  • Bar rests on upper back
  • Overhead squat grip on the bar
  • Torso dips straight down
  • Hips and legs extend rapidly
  • Press under so the bar does not move significantly
  • Feet move to shoulder-width stance
  • Bar is received at the bottom of an overhead squat
  • Complete at full hip, knee and arm extension
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Movement Tip: The Snatch Balance
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