Movement Tip: The Muscle Snatch

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