Power Snatch from Blocks

Technique

How to perform Power Snatch from Blocks

1. Support both ends of the loaded barbell on weightlifting blocks at the same chosen height.
2. Take a wide overhand or hook grip and position your feet under your hips, with your trunk braced and the bar close.
3. Begin from the motionless blocks, pushing through your legs and extending your hips to accelerate the bar upward.
4. Keep the bar close and pull yourself underneath it as your feet move into the receiving stance.
5. Receive the bar overhead with straight elbows and your thighs above parallel, then stand fully.
6. Use your practiced controlled reset to return the bar to both blocks and let it settle before repeating.
7. Do not start the next lift from a hanging countermovement or turn the catch into a separate overhead press.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.