Snatch from Blocks

Technique

How to perform Snatch from Blocks

1. Place each end of the bar on a weightlifting block, with both supports at the same chosen height.
2. Take a wide snatch grip and set your feet under the hips, with knees and hips bent to match the bar's starting height.
3. Brace the trunk and establish balance through the whole feet before lifting from a dead stop.
4. Drive through the legs and extend the hips to accelerate the bar close to the body; if starting below the knees, keep the back angle steady while the bar passes them.
5. Pull under the rising bar and move your feet into the receiving squat stance.
6. Receive the bar overhead with straight elbows and settle into a controlled full squat.
7. Stand with the bar stable overhead, then reset it on both blocks and re-establish your position.

Programming relevance

Muscles involved

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