Dip, punch under, and catch the bar in an overhead squat.
Move under the bar fast, the dip just unweights it, you don't press it up.
The Snatch Balance is a Quads-first movement, with Shoulders, Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Snatch Balance primarily works the Quads with Shoulders, Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
