The heaving snatch balance is identical to the snatch balance, with the exception that the feet start in the squat stance and remain flat against the floor throughout the movement. Start standing with the barbell behind your neck with a snatch-width grip and your feet in your squat stance. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Stop pushing against the floor with your legs and push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.

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