Barbell Power Snatch From Blocks

Muscles worked

Setup

1. Position the barbell on blocks so it sits at mid-thigh or just above the knee level.
2. Take a wide snatch grip using a hook grip, and stand with feet hip-width apart and toes slightly turned out.
3. Set your hips back with a flat spine, chest up, and shoulders positioned slightly in front of the bar.

How to do it

1. Initiate the lift by explosively extending your hips, knees, and ankles while driving your feet through the floor; exhale sharply during this peak exertion.
2. As the bar reaches peak height, shrug your shoulders and pull your elbows high and wide to keep the bar close to your torso.
3. Quickly drop into a partial squat and punch the bar overhead, catching it with arms fully locked out and wrists stable.
4. Stand up completely with the bar overhead to finish the movement, then carefully return the bar to the blocks.

Form checklist

• Keep the bar as close to your body as possible during the upward pull to maintain a vertical bar path.
• Ensure full hip extension occurs before you begin pulling with the arms to maximize power transfer.
• The catch must be in a 'power' position with hips above the knees, rather than a full deep squat.
• Maintain a tight core and neutral spine from the start to the finish of the lift.

Pro tips

• Focus on the 'second pull'—the moment the bar passes the mid-thigh—as the primary source of explosive power.
• Visualize punching the ceiling as you catch the bar to ensure an aggressive, stable lockout and prevent the bar from crashing down.

Make it harder

• Lower the block height to just below the knees to increase the range of motion and technical demand.
• Add a 2-second pause in the overhead catch position to challenge overhead stability and core bracing.

Frequently asked

What muscles does the barbell power snatch from blocks work?

The barbell power snatch from blocks primarily targets the adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius, and also works the obliques as secondary muscles.

What equipment do you need for the barbell power snatch from blocks?

The barbell power snatch from blocks uses barbell and weight plate.

Is the barbell power snatch from blocks good for beginners?

The barbell power snatch from blocks is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Power SnatchAdvanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
• Barbell Power Clean From BlocksAdvanced · adductors, calves, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Power CleanAdvanced · adductors, calves, glutes, hamstrings, pectorals, quadriceps, and trapezius