Heaving Snatch Balance

Step 1

Step 2

Step 3

Step 4

Step 5

Give a slight dip to create some momentum on the barbell.
Feet should be fixed to the ground at all times.
Get the shoulders into the ear, this will help stabilize the bar while over head.

Place the bar on your upper back and stand in pulling stance.
Push your knees forward (dip) and drive the bar upward, all while transitioning into the squat stance and dropping into an overhead squat.
Stick the landing and stay tight. Now perform an overhead squat from this position.
Return the bar to the back and move your feet back to pulling stance.