Legs·Barbell·Compound
Heaving Snatch Balance
Quads · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Push
The Heaving Snatch Balance is an intermediate barbell exercise that primarily targets the Quads.
Muscles Worked
Quads primaryCore secondaryForearms secondaryGlutes secondaryHamstrings secondaryShoulders secondaryTriceps secondary
In Position
How to Do the Heaving Snatch Balance
- 1This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
- 2Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
- 3Return to a standing position.
Related Exercises
Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written