Snatch from Blocks
Snatch from Blocks is a advanced-level compound in the olympic weightlifting category that primarily works the quads. It also recruits the calves, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps. It is performed with barbell.
How to do it
- 1Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
- 2Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
- 3Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- 4As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
- 5Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.