What is Snatch from Blocks? Snatch from blocks is a weightlifting exercise where the lifter performs the snatch movement starting from a set of blocks or elevated platforms. By starting the lift from a higher position, this exercise helps improve explosive power, technique, and control in the snatch.
Tutorial
- Set up blocks or elevated platforms at knee height or slightly higher.
- Stand with your feet hip-width apart, toes pointing slightly outwards, and the barbell over the blocks.
- Squat down and grip the barbell with a wide grip, palms facing down.
- Keep your back flat, chest up, and shoulders over the bar.
- Engage your core and lift the bar explosively by extending your hips, knees, and ankles.
- Once the bar reaches hip height, pull yourself under the bar by dropping into a deep squat position.
- Catch the barbell overhead in a full squat position with arms locked out.
- Stand up with the barbell overhead to complete the lift.
Common Mistakes
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Starting with the hips too high or too low, affecting the lift's efficiency.
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Failing to fully extend the hips and knees during the lift, resulting in missed lifts or reduced power output. - Not pulling oneself under the bar quickly enough, leading to missed lifts or instability in the catch position.
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Allowing the barbell to drift away from the body during the pull, increasing the risk of injury and decreasing power output.
Tips for Better Results
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Practice proper positioning and technique before adding weight to the barbell.
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Focus on explosive power by driving through the heels and extending the hips forcefully. - Work on mobility and flexibility to achieve a deep squat position during the catch.
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Video record your lifts to analyze and improve your technique. - Gradually increase the weight to challenge yourself while maintaining proper form.
Muscles Worked
- Quadriceps - Hamstrings - Glutes - Calves - Lower back - Shoulders - Traps - Triceps