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Snatch Balance Core and Abs Workouts to Seriously Improve Your Skill and Strength

Strengthen your midline, build speed and perfect your technique with these snatch balance CrossFit workouts.

Snatch balance core and abs workouts will strengthen your midline and improve your skill. The snatch balance is a move that requires precision and practice, but is immensely effective in working your core and abs.

The snatch balance involves dropping under the barbell fast to finish in the lockout position of the overhead squat. You start with the barbell resting on your shoulders, a hip-width stand and an overhead squat grip on the bar.

After dipping your torso and then extending your hips in an explosive motion, driving the weight of the bar off your shoulders, you quickly press under the bar, ensuring it doesn’t move significantly.

Your feet should move to a shoulder-width stance as you press under the bar, and you receive it at the bottom of an overhead squat. Stand up and lock your hip, knees and arms. The snatch balance should look like this:

By standing back up from the bottom of the overhead squat position, you ensure that your midline works on control, stability and balance. Because you have to hold the weight overhead you shift your centre of gravity upwards, forcing your core to work hard to stabilise you and preventing you from falling forward, back, or get crushed when you load your back with a heavy barbell.

Note: the snatch balance is not the same as the drop snatch, which requires an athlete to get under the bar without the initial drive.

There are little exercises more effective than the snatch balance at working your midline and increasing its strength. Snatch balance core and abs workouts will develop your:

  • Speed
  • Timing
  • Precision
  • Strength
  • Coordination
  • Balance
  • Mobility

The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. Some athletes are able to snatch balance more than they can snatch – improve your skill and strengthen your midline with these snatch balance core and abs workouts.


Snatch Balance Core and Abs Workouts – 1

  • Overhead squat 5-5-5 reps
  • Snatch balance 3-3-3 reps
  • Hang squat snatch 1-1-1 reps

This progression will help you get comfortable with some weight in the beginning with the overhead squats before adding dynamics and technique.

The snatch balance adds speed, technique and makes you perfect getting into the bottom of the overhead position quickly. It also helps to build up confidence.

Your receiving position will feel strong, solid and quick after the snatch balance.

Scaling this WOD

“Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have previous maximal loads for these movements and reps, use this as an opportunity to attempt new PRs. For more experienced athletes, only increase the load if your technique is consistent.


  • Overhead squat 3-3-3 reps
  • Snatch balance 3-3-3 reps
  • Hang squat snatch 3-3-3 reps

“Warm up with a few sets of light loads for each movement. Only increase the weight if mechanics are sound. Make small increases in load if technique is consistent. Due to the complexity of these lifts, load is a secondary goal for the beginner.”


Perform original workout.

“Find your first set by warming up to a load that is challenging but where there is no chance of a miss for any of the movements. Aim to exceed any previous PRs. Determine a goal for the day for each movement and work backward in 5-to-10-lb. increments to find a starting weight. If technique degrades, decrease the weight slightly and resolve the error before continuing. Rest as needed between sets.”

Text from CrossFit.

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