Power Snatch from Blocks

Quads, Glutes, Delts, Traps, BackBarbell, Pull Blocks

The power snatch from blocks builds explosive power in the legs, back, and shoulders while driving the bar overhead. Elevating the start position makes it easier to master bar path and technique.

How to do it

1Approach the blocks, set your feet hip-width apart, and take a wide snatch grip.

2Hinge at the hips with a flat back and an open chest.

3Explosively extend your hips and legs, driving the bar straight up along your body.

4Drop quickly under the bar and catch it overhead with locked arms.

5Stand up fully to lock out the lift overhead.

Common mistakes

Swinging the bar out in an arc away from the body, stressing the shoulders and losing control.

Arching the lower back excessively during lockout, placing heavy stress on the spine.

Cutting off hip extension early, reducing bar height.

Breathing

Inhale before initiating the pull, hold your breath through the drive, and exhale as you lock out overhead.

Make it harder or easier

To simplify, use a PVC pipe or light technique bar. To make it harder, increase the load.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.