Today we’re going to be talking about the Olympic lifts. We’re going to be talking about the snatch and one of the best accessory lifts to do for the snatch.

The snatch and the clean have a similarity: it is a rapid extension, then a drop to get under the bar and then a hard lock out with the elbow. A press out doesn’t count. A press out is when you get it about halfway or 3/4 of the way, and then you actually push on the bar. The rapid extension throwing the bar and then dropping under the bar is what makes the lift a lift. That’s what the snatch and the clean and jerk have in common.

For people that are having a hard time learning how to drop under the bar, coach Rusty from Wichita Falls Athletic Club likes to teach the balance snatch. The balance snatch is a simple and effective accessory lift that he likes to throw into the warm-ups that help to teach the explosion and then the drop and lockout.

If you’re new to the Olympic lifts, you’re getting into the snatch and you’re realizing that you’re powering everything and then sometimes you are missing, you need to start dropping under the bar faster and harder. The best way according to coach Rusty to learn how to do that is with a balance snatch. So, next, I’m going to show you what a balance snatch is.

Generally, coach Rusty likes to put these as a part of the warm-up. First, your trainee’s going to do a couple power snatches as a warm-up. Once the power snatches are done, now, you’re going to want your client or whoever you’re teaching to start dropping under the bar harder and faster. What coach Rusty likes to do is teach them how to do a balance snatch.

1. We get the bar up overhead and then we rest it high on the back. Not a low bar, but a high bar.
2. Get the feet set to where you’d be roughly at the beginning of the snatch.
3. Big breath. Squeeze.
4. And then you’re going to accelerate the bar and punch yourself under the bar at the same time.

Coach Rusty likes to have a small pause in the bottom of it so you can feel the balance. If you notice, the lockout and the stomp is happening basically at the same time.

So, think about using this if you’re having a hard time getting all the way to the bottom. Things to note: it’s important that the lockout and the feet landing on to the ground is happening at the same time. It’s a hard stop in the bottom. Make sure you are set in the bottom and then push yourself into the bar to stand up all the way. Hope this helps.

Bibliographic references:

• Starting Strength. (2026). Snatch Balance Drills [Video file]. YouTube. https://youtu.be/T5kLqSQ4V5w?si=jekst1GuWE5_loKl