10 Best Heaving Snatch Balance Alternatives for Quad Strength

Ranked Heaving Snatch Balance Alternatives

10 substitutes, ranked by how closely each one matches the Heaving Snatch Balance on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Snatch Balance

   95% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
   2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
   3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
   4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Heaving Snatch Balance
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
2. 

   2. Split Jerk

   88% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
   2. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
   3. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
   4. Return to a standing position, bringing the feet together.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Heaving Snatch Balance
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
3. 

   3. Power Jerk

   87% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
   2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
   3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
   4. Receive the bar with the arms locked out overhead.
   5. Return to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Heaving Snatch Balance
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
4. Play demonstration

   4. Barbell Skier

   80% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
   4. As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
5. 

   5. Push Press - Behind The Neck

   78% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
   2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
   3. Return to the starting position, using your legs to absorb the impact.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
6. 

   6. Push Press

   75% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
7. 

   7. Standing Two-arm Overhead Throw

   75% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   A looser match: it works the delts rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
   2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
   3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
8. Play demonstration

   8. Kettlebell Double Push Press

   73% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
   4. As the kettlebells reach the top, press them fully overhead, locking out your arms.
   5. Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
9. 

   9. Clean And Press

   72% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
   2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
   3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
   4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
   5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
   6. Stand to full height, holding the bar in the clean position.
   7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Heaving Snatch Balance
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
10. 

    10. Bradford/rocky Presses

    71% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
    2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
    3. Now lower the bar down to the back of the head slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
    6. Alternate in this manner until you complete the recommended amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: delts, not quads
    • Equipment: free weights, the same as the Heaving Snatch Balance
    • Body position: standing, the same as the Heaving Snatch Balance
    • Balance: easier to stay steady on than the Heaving Snatch Balance