Power Snatch from Blocks
Power Snatch from Blocks is an effective exercise for developing explosive power and strength in the lower body. It begins with a wide grip on the barbell, with the feet directly below the hips. The first pull is driven through the front of the heels, raising the bar from the boxes. The second pull is driven through the hips, knees and ankles to quickly elevate the bar close to the body. The feet then move to just outside the hips as the bar is pulled overhead, with the arms fully extended. The bar should be kept aligned over the front of the heels as the athlete moves to a standing position and safely returns the weight to the boxes.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Develops explosive power and strength in the lower body
- Improves hip, knee and ankle mobility
- Enhances coordination and movement patterning
- Builds strength and stability in the core and upper body
- Improves balance and posture
- Increases agility and athleticism
Step by Step Instructions For Power Snatch from Blocks
- Start by setting up a loaded barbell on boxes or stands at the desired height. Make sure to take a wide grip on the bar and position your feet directly below your hips, with your feet turned out if necessary. Lower your hips while keeping your chest up and head looking forward. The shoulders should be just in front of the bar, and your elbows should be pointed out. This will be your starting position.
- To begin the first pull, drive through the front of your heels and raise the bar from the boxes.
- Transition into the second pull by extending through your hips, knees, and ankles. Drive the bar up as quickly as possible, making sure to keep it close to your body. When you reach peak extension, shrug your shoulders and allow your elbows to flex to the side.
- As you move your feet into the receiving position, forcefully pull yourself below the bar while simultaneously elevating the bar overhead. Your feet should move to just outside your hips, and should be turned out as needed. Receive the bar above a full squat position, with your arms fully extended overhead.
- Keeping the bar aligned over the front of your heels, and your head and chest up, drive through the heels of your feet to move to a standing position. Carefully return the weight to the boxes.
Warm Up Tips
- Start with a thorough warm-up to prepare your body for the power snatch from blocks exercise. This can include dynamic stretches, mobility exercises, and a light cardio activity.
- Before starting the exercise, ensure that the barbell is set up on boxes or stands of the desired height.
- Take a wide grip on the bar, with your feet directly below your hips. Turn your feet out as needed.
- Lower your hips, keeping your chest up and head looking forward. Your shoulders should be just in front of the bar, and your elbows pointed out. This is the starting position.
- Engage your muscles and begin the first pull by driving through the front of your heels, raising the bar from the boxes.
- Transition into the second pull by extending through your hips, knees, and ankles. Drive the bar up as quickly as possible, keeping it close to your body.
- At peak extension, shrug your shoulders and allow your elbows to flex to the side.
- As you move your feet into the receiving position, forcefully pull yourself below the bar while elevating it overhead.
- Your feet should move to just outside your hips, turned out as necessary.
- Receive the bar above a full squat position, with your arms fully extended overhead.
- Keep the bar aligned over the front of your heels, and maintain a
Power Snatch from Blocks Safety Tips
- Ensure that the boxes or stands used for the exercise are stable and secure.
- Before starting the exercise, check that the barbell is loaded properly and securely onto the boxes or stands.
- Maintain proper form throughout the exercise by keeping the chest up, head looking forward, and shoulders just in front of the bar.
- Engage the core muscles to stabilize the body during the lifts.
- Start with a weight that is suitable for your current strength and ability level, gradually increasing the weight as you progress.
- Use a wide grip on the barbell to provide stability and control during the lifts.
- Ensure that the feet are directly below the hips and turned out as needed to maintain proper alignment.
- Focus on driving through the front of the heels during the first pull to raise the bar from the boxes.
- During the second pull, extend through the hips, knees, and ankles to generate power and elevate the bar quickly.
- Keep the barbell close to the body throughout the exercise to maintain control and prevent injury.
- As you move your feet into the receiving position, be sure to forcefully pull yourself below the bar to catch it overhead.
- Land in a full squat position and ensure that the arms are fully extended overhead to support the weight.
- Maintain proper alignment by keeping the
Incorporating Into Other Workouts
Power Snatch from Blocks can be incorporated into workouts in various ways to target different muscle groups and fitness goals. Here are a few examples:
1. Full-body strength and power workout:
- Include Power Snatch from Blocks as one of the main compound exercises in your workout routine.
- Perform 3-4 sets of 6-8 reps, focusing on explosive power and proper form.
- Combine it with other compound exercises like squats, deadlifts, and bench presses to create a well-rounded full-body workout.
2. Olympic weightlifting training:
- Power Snatch from Blocks is a key exercise in Olympic weightlifting.
- Incorporate it into your training program to improve technique, explosive power, and overall strength.
- Perform multiple sets with lower reps (3-5 reps) at a heavier weight to focus on power development.
3. HIIT (High-Intensity Interval Training):
- Include Power Snatch from Blocks as part of a HIIT circuit to elevate your heart rate and burn calories.
- Combine it with other explosive exercises like burpees, box jumps, and kettlebell swings.
- Perform each exercise for a set amount of time (e.g., 30 seconds) with minimal rest between exercises.
- Repeat the circuit for multiple rounds to create an intense and effective full-body workout.
4. Lower body strength and conditioning:
- Use Power Snatch from Blocks as a supplemental exercise to target the lower body muscles.
- Perform 3-4 sets of 8-