Snatch Balance - How To Push Down Better | Olympic Weightlifting Technique

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See more about snatch balance execution, programming and variations here - www.catalystat...
The goal in the snatch balance is to push your body down under the bar, not to drive the bar up.
The dip and drive used in the snatch balance is unlike that in the jerk-we’re not trying to drive the bar up maximally, but to create a moment of weightlessness that gives us an opportunity to push under it.
Dip slowly and smoothly to create a sense of control rather than aggression, and to maintain balance and tension.
Maintain that same relatively low speed in the drive, and actually cut it slightly short-this can be easier to do if you intentionally prevent your heels from rising as they would with true maximal leg drive effort like we want in a jerk.
As you feel the weight on your shoulders decrease as you ease off at the top of this limited drive, pick up your feet and punch against the bar-now with maximal effort and aggression.
This doesn’t mean a snatch balance with more bar elevation than shown here isn’t valuable, but the higher we drive the bar, the less of the unique benefit of the snatch balance we gain, and the more we’re simply performing an overhead squat.
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[@jongkind18]

100% best weightlifting advice out there. Everyone should buy Greg’s book - The complete guide to weightlifting. It’s awesome.

[@tre-moon-dous6122]

It is awesome. The only complain I have is that his set notation in his sample program in his book is always labeled % - reps - sets rather than the conventional sets - reps - %. Whereas on the website, he uses the normal sets- reps - %. It confuses me so much trying to make sure i understands it right.

[@tre-moon-dous6122]

@Clint EastwoodenDoors do you really use % - reps - sets notation in your program tho? Most strength program use the regular notation. But whatever, the book is still great

[@michaeldyer3244]

Agreed 👍

[@Pangloss98]

great book, glad I bought it. go-to reference.

[@MaxxMotoDotBe]

How is this channel not supported by any of the big sporting brands? Keep up the awesome work!

[@willrouse2351]

Love Coach Greg. Expert instruction in under 2 minutes

[@frankchen4229]

The REAL coach Greg. Not the popular screeching parrot

[@riccagiaco]

Thanks exactly what I needed

[@iceboxchamberlain1]

I swear this is the best weightlifting tutorial channel on youtube

[@alexanderpoptodorov8123]

Excellent Videos!! I wish I had these available 20 years ago when I thought myself weightlifting from the old IronMind Training Hall VHS tapes, LOL.

[@tuomasnurmi7353]

Awesome!

[@edithcorrea383]

Thank you!

[@tre-moon-dous6122]

Hey Gregg, would you be able to cover a topic on how to build a stronger overhead position during jerks? Or list of exercises that are best for internal shoulder rotation stability? I'm not sure if its already previously covered

[@CatalystAthletics]

Several things on correct overhead structure and mobility. Start here - kzbin.info/www/bejne/mXi3fpWidreAY8U and kzbin.info/www/bejne/harZooGKjtSBga8 You can find all of this stuff organized and easy to search and cross-linked here - www.catalystathletics.com/media/video/

[@friedrichz5456]

Mr. Gregg, have I understand that right, you have snatch balance variations in your book and bibliothek BUT by drop and dipp and drive - the goal is to be fast and DONT elevate the bar right?? Best hello from Austrian Tall man

[@CatalystAthletics]

Correct - the goal is to move down under the bar as much and as quickly as possible, not to lift the bar up.

[@friedrichz5456]

@@CatalystAthletics thank you a lot

[@marttimyllynen8436]

What do you think about trying this movement as a pulling snatch balance? I mean as an another variation. Idea is to make it as spesific as possible for 3. pull. So elbows would be behind the bar and idea is to pull you self under after drive rather than push yourself under. not so much weight likely but gives a possibility atleast in thery to work your 3. pull more in isolation.

[@CatalystAthletics]

You mean a tall snatch? kzbin.info/www/bejne/i6GnqmCMg9OIq9E

[@javiersanz29]

Quick question, Greg (if you have time). I feel pain in my thumb portion of the hand/wrist every time I perform an overhead squat. Is it part of the process where your hands, wrist and joints get stronger or just bad positioning? I tend to not bend the wrist. Thank you as always, you are the best.

[@CatalystAthletics]

If you're not bending your wrist, that's likely why your thumb hurts... You can't maintain a neutral wrist overhead. See this - kzbin.info/www/bejne/gIG3XqdjpZd_Y8U

[@javiersanz29]

@@CatalystAthletics As always, thank you very much.

[@javiersanz29]

@@CatalystAthletics Came back to thank you because I don't have pain anymore. Your video on the subject was very helpful as all your channel is. Kind regards from Spain.

[@dkcoolmed]

Unbelievable content

[@markoschie]

Thanks. I condemn everybody who is push pressing into a overhead squat.

[@smolboyi]

Oh man, didn't realize you drive so little. It's more like a drop snatch than I thought

[@kblkbl]

That's because the snatch balance is one of those exercises where different coaches use different names and for different purposes. For all intents this is just a drop snatch with a bit of drive indeed, as the goal is to move fast under the bar. OTOH you can see Balances performed by the likes of Aramnau where they look more like BtN snatch grip jerks and the goal is to overload and develop overhead stability.

[@Maher-]

How to maintain the bar from going forward while doing snatch balance?

[@CatalystAthletics]

Be balanced, adequately mobile, in control, put the bar in the proper overhead position, and hold it overhead forcefully. You can find videos about all that here - www.catalystathletics.com/media/video/

[@emiltjstheim6021]

i actualy dropped the bar on my neck in this lift, never doing it again0

[@maqeelafzal]

I am able to perfectly "Snatch" with full technique,but the " Snatch Balance" seems like a separate struggle.

[@blackcatalogue]

that tattoo!!! kzbin.info/www/bejne/mWilaYWoadJ8psk

[@kangkim6534]

First

[@nemoalice8559]

Dont get in between anime and me with this bs