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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Barbell
Barbell Snatch Balance
4 steps Updated 29/08/2026
Barbell Snatch Balance is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands placed wider than shoulder-width apart. Your feet should be in a slight squat stance.
- Dip slightly by bending your knees and hips, then quickly drive upwards, extending your knees and hips.
- As you extend, use the upward momentum to press the barbell overhead while simultaneously dropping into a deep squat position, catching the barbell with your arms fully extended overhead.
- Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Snatch Balance
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