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Snatch from Blocks

The Snatch from Blocks primarily targets your Quadriceps, with support from Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps

How to perform Snatch from Blocks

  1. Step 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. Step 2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  3. Step 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. Step 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. Step 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.

Frequently asked questions

What are the primary benefits of performing the snatch from blocks?

This variation emphasizes explosive power and speed under the bar by removing the initial pull from the floor. It is particularly effective for improving the second and third pull phases of the snatch.

Which muscle groups are primarily targeted during this movement?

The quadriceps drive the initial upward acceleration, while the posterior chain and traps facilitate the explosive extension. Stability is maintained through the core and upper back during the catch phase.

What is a common technical error to avoid when using blocks?

Athletes often shift their weight too far forward, causing the bar to loop away from the body. Ensure the shoulders remain slightly over the bar until the final explosive extension occurs.

How should a beginner approach learning the snatch from blocks?

Start with high blocks that position the bar at the mid-thigh to focus on the power position. Gradually lower the block height as technical proficiency and balance improve over time.

What is the recommended programming for developing power with this lift?

Perform 3 to 5 sets of 1 to 3 repetitions at 70% to 90% of your one-rep max. This low-volume, high-intensity approach prioritizes movement quality and neural adaptation.

Sample sets & reps for Snatch from Blocks

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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