Block Snatch
BarbellStrength
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The block snatch is a variation of the Olympic snatch performed from elevated blocks to emphasize the second pull phase, building explosive power and speed in the extension. It primarily targets the quads while engaging the glutes, posterior thighs, and back as secondary muscles. Ideal for strength athletes like weightlifters and sprinters, it requires a barbell and blocks, enhancing hip drive and technique without the full catch.
How to Perform Block Snatch
- 1Set up with the barbell on safety pins or blocks at mid-thigh height. Position feet hip-width apart, toes slightly out.
- 2Grip the bar with a wide snatch grip (hands about 1.5x shoulder width), bending knees slightly to grab the bar.
- 3Engage your core, keep chest up, back flat, and shoulders over the bar. Look straight ahead.
- 4Inhale deeply, then explosively extend hips and knees to drive the bar upward off the blocks in a straight line.
- 5Shrug shoulders and pull actively with arms as the bar reaches full extension, keeping elbows high.
- 6Drop quickly under the bar into a full squat overhead position, catching with arms locked out.
- 7Exhale as you stand up to full extension with the bar overhead, then lower controlled to the blocks.
- 8Key form tips: Keep the bar close to your body throughout—avoid leaning back. Use legs to initiate the pull, not arms. Common mistakes: Starting with back rounded; incomplete hip extension; partial squat catch. Maintain neutral spine for safety.
