Snatch from Blocks
How to do the Snatch from Blocks
- 1
Begin 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.
- 2
Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
- 3
Transition 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.
- 4
As 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.
- 5
Keeping 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.
How to program the Snatch from Blocks
Sets and reps
As a compound movement, the Snatch from Blocks responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Snatch from Blocks is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Snatch from Blocks work?
The Snatch from Blocks primarily targets the Quadriceps. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps as supporting muscles.
What equipment do I need for the Snatch from Blocks?
You need Barbell. Difficulty level: Expert.
How many sets and reps of the Snatch from Blocks should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
