Snatch from Blocks

Quads, Glutes, Shoulders, Traps, BackBarbell, blocks

An explosive lift pulling the bar from blocks overhead in one continuous motion. Demands mobility, coordination, and athletic power.

How to do it

1Grip the bar on the blocks with a wide snatch grip and flatten your back.

2Brace your core, pull your shoulder blades back, and set your start position.

3Drive hard through your legs and hips to accelerate the bar upward.

4Pull yourself quickly under the bar, catching it overhead on locked arms.

5Hold the catch in a partial squat, then drive through your heels to stand up fully.

Common mistakes

Cutting hip and leg extension short, leaving the bar without enough height.

Catching the bar on soft or bent arms, putting dangerous stress on your shoulders.

Rounding your back off the blocks, increasing injury risk to your spine.

Breathing

Take a deep inhale at the start, and exhale as you drop under and lock out overhead.

Make it harder or easier

To regress, practice the movement using a PVC pipe or technique bar.

To progress, gradually add weight or lower the blocks.

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.