Snatch from Blocks
Snatch from Blocks is an exercise that targets the whole body and helps to build strength and power. It involves starting with a loaded barbell on boxes or stands of the desired height. The feet should be directly below the hips, with the feet turned out as needed. The exercise then involves driving through the front of the heels to raise the bar from the boxes, transitioning into the second pull by extending through the hips, knees and ankles, and then forcefully pulling yourself below the bar as you elevate the bar overhead. Finally, the weight should be carefully returned to the boxes. This exercise is great for developing strength and power throughout the body.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Develops strength and power throughout the body
- Increases the power of the hips, knees, and ankles
- Improves coordination and balance
- Enhances the speed and power of the Olympic lifts
- Increases the ability to generate force quickly
- Improves the body's ability to absorb force
- Increases the stability of the torso
- Improves the ability to generate power from the ground up
Step by Step Instructions For Snatch from Blocks
- Place a loaded barbell on boxes or stands at the desired height. Make sure the grip on the bar is wide and that your feet are directly below your hips. Adjust your feet as necessary by turning them out. Lower your hips while keeping your chest up and head looking forward. Position your shoulders just in front of the bar and point your elbows out. This will be your starting position.
- Initiate the first pull by driving through the front of your heels, lifting the barbell off the boxes.
- Continue into the second pull by extending through your hips, knees, and ankles. This will drive the barbell up as quickly as possible. Keep the barbell close to your body. At the peak of your extension, shrug your shoulders and allow your elbows to bend out to the sides.
- As you transition into the receiving position, swiftly pull yourself under the barbell while simultaneously lifting it overhead. Move your feet to a position just outside your hips, turning them out if needed. Catch the barbell with your body as low as possible and ensure your arms are fully extended overhead.
- Maintaining proper alignment with the barbell over the front of your heels, keep your head and chest up. Drive through the heels of your feet to stand up. Carefully return the barbell to the boxes.
Warm Up Tips
- Start with a dynamic warm-up to increase blood flow and prepare the muscles for the exercise.
- Perform some mobility exercises for the hips, ankles, and shoulders to ensure proper range of motion.
- Do some light cardio, such as jogging or jumping jacks, to further warm up the body.
- Before starting with the snatch from blocks, practice the movement pattern with an empty bar or PVC pipe to reinforce proper technique.
- Gradually increase the weight on the barbell, starting with lighter loads and gradually progressing to heavier weights.
- Take breaks between sets to rest and recover, especially as the weight gets heavier.
- Focus on maintaining good form throughout the exercise, paying attention to the position of the feet, hips, and shoulders.
- Listen to your body and adjust the weight accordingly to prevent any strain or injury.
- After completing the snatch from blocks, cool down with some light stretching exercises to promote muscle recovery.
- Stay hydrated throughout the workout and remember to breathe properly during each repetition.
Snatch from Blocks Safety Tips
- Ensure that the boxes or stands are stable and secure before starting the exercise.
- Use a wide grip on the bar and keep the feet directly below the hips to maintain proper form and balance.
- Lower the hips and keep the chest up and head looking forward to avoid straining the lower back.
- Keep the shoulders just in front of the bar and the elbows pointed out to maintain a strong starting position.
- Drive through the front of the heels when raising the bar from the boxes to engage the lower body muscles effectively.
- Extend through the hips, knees, and ankles during the second pull to generate maximum power and speed.
- Keep the bar close to the body throughout the exercise to maintain control and prevent injury.
- Shrug the shoulders and flex the elbows to the side at peak extension to fully engage the upper body muscles.
- Ensure proper foot placement in the receiving position, with the feet just outside the hips and turned out as necessary.
- Lower your body as much as possible while elevating the bar overhead to maximize the benefits of the exercise.
- Maintain proper alignment of the bar over the front of the heels, head, and chest up during the standing position.
- Drive through the heels of the feet when moving to a standing position to engage the lower body muscles effectively.
Incorporating Into Other Workouts
To incorporate the Snatch from Blocks exercise into your workouts, you can follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up routine that includes mobility exercises for the hips, shoulders, and wrists. This will help prepare your body for the movements involved in the Snatch from Blocks.
2. Set up the equipment: Place the boxes or stands at the desired height. Load the barbell with the appropriate weight for your fitness level and goals.
3. Position yourself: Stand with your feet directly below your hips, and turn your feet out as needed. Take a wide grip on the bar, with your hands slightly wider than shoulder-width apart. 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 your starting position.
4. First pull: Drive through the front of your heels, using your legs and hips to raise the barbell from the boxes. Keep your back straight and engage your core throughout the movement.
5. Second pull: Transition into the second pull by extending through your hips, knees, and ankles. This explosive movement should drive the barbell up as quickly as possible. Keep the barbell close to your body and maintain a strong grip.
6. Receiving position: As the barbell reaches its peak extension, shrug your shoulders and allow your elbows to flex to the side. At the same time, move your feet into the receiving position by