The snatch balance can be a bit tough for people who haven't done much of it before; however it's a great tool for developing feet movement, flexibility, and the explosive punching under the bar. My biggest issue with the snatch balance when I first started doing them was the strain I felt with my shoulders and that definitely gave me the incentive to improve my shoulder mobility and flexibility, which is something I've always needed help on. Body awareness of our limitations can illuminate the things we can work and improve on. 

 First, with the set up:

  1. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. (Pic 1)
  2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position. (Pic 2 and 3)
  3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs. (Pic 3)
  4. Continue to descend to full depth, and return to a standing position. 
Source: Crossfit Armoury

Source: Crossfit Armoury

Greg Everett writes on the snatch balance

"First, maintaining a connection to the platform with the feet means that it's a good exercise to force lifters to feel the proper placement of the feet for receiving their snatches and it serves as a good hip and shoulder flexibility exercise because there's no moment of slack for body parts to move in ways they shouldn't. This connection is also good for lifters who have a bad habit of picking up the feet too much during the transition from the pull to the turnover of the snatch--this gives them the opportunity to feel what it's like to be reconnected and be able to actually push up against the bar and resist it rather than having it fall on them."

STRENGTH

A1. 5x2 Snatch balances
A2. 5x4 BTN snatch grip push press

METCON

8 min AMRAP
8 power snatches 115/75
12 push ups
8 BB Lunges (front rack) 115/75

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