Block Power Snatch
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The Block Power Snatch is a dynamic Olympic weightlifting variation performed from elevated blocks, emphasizing explosive power in the second pull phase without a full squat catch. Its primary purpose is to build rate of force development and hip drive for athletic performance. It mainly targets the glutes with secondary emphasis on the back, using a barbell, and benefits strength athletes, sprinters, and throwers seeking enhanced lower-body power.
How to Perform Block Power Snatch
- 1Set up with blocks at mid-thigh height. Position the barbell over them, feet hip-width apart, shins close to the bar.
- 2Grip the bar just outside shoulders with a wide snatch grip, hook your thumbs around the bar.
- 3Bend knees slightly, hinge at hips to position shoulders over the bar, back flat, core braced, eyes forward.
- 4Inhale deeply, then explosively extend hips and knees to drive the bar upward off the blocks.
- 5Shrug shoulders and pull the bar high with straight arms as it rises.
- 6Drop under the bar into a full squat overhead, catching with arms locked out.
- 7Exhale as you stand up to full extension with bar overhead, then lower controlled to blocks.
- 8Key form tips: Keep bar path vertical; avoid leaning back—power from hips/glutes. Common mistakes: Partial hip extension, early arm pull, loose core leading to back rounding.
