Quadriceps
Heaving Snatch Balance
An Olympic lift variation where you push the bar overhead and drop under it into an overhead squat, building catch strength.
Primary musclesQuadriceps
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked35 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a barbell on your upper back in a snatch-width grip.
- 2Stand with your feet hip-width apart.
- 3Brace your core and keep your chest up.
How to perform
- 1Dip slightly and drive up through your legs to push the bar overhead.
- 2Quickly drop under the bar into an overhead squat with straight arms.
- 3Stabilize in the bottom position.
- 4Stand up and lower the bar to your shoulders under control.
