Barbell Power Snatch From Blocks

How to do it

Set the barbell on blocks at about knee height and grip it with a wide snatch grip. Explosively extend your hips and knees to drive the bar straight overhead in one motion, catching it with locked arms above a quarter squat, then stand up tall.

1. 1Feel your hips and legs explode to drive the bar off the blocks
2. 2Pull with a powerful shrug and punch under the bar to catch it overhead
3. 3Lock your arms and stand up with the bar stable over your midline

Common mistakes

• ×Don't pull with your arms early; the power comes from your hips and legs
• ×Avoid letting the bar loop out away from your body off the blocks
• ×Don't catch with bent wrists or soft elbows overhead

Muscles worked

The barbell power snatch from blocks mainly works the glutes and quads, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, side delts, upper chest, lats, lower back, and calves assisting.

• GlutesPrimary
• QuadsPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Front DeltsSupport
• Side DeltsSupport
• Upper ChestSupport
• LatsSupport
• Lower BackSupport
• CalvesSupport
• ForearmsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• ObliquesMinor
• Rear DeltsMinor
• External RotatorsMinor