Power Snatch from Blocks
Power Snatch from Blocks is a olympic weightlifting - power snatch from blocks exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Olympic weightlifting - power snatch from blocks
Exercise technique
- Blocks
Set both blocks to the same height and position the bar evenly.
- Grip
Take a wide snatch grip and bring your shoulders slightly ahead of the bar.
- Pretension
Take up the slack with your arms long and back braced.
- Pull
Lift the bar off the blocks and accelerate close to your thighs.
- Extend
Powerfully extend your hips and knees to drive the bar upward.
- Catch
Lock your elbows, widen your feet slightly and receive the bar in a partial squat.
- Finish
Stand tall and stabilize, then return the bar to both blocks under control.
Key technique points
- Secure the blocks.
- Do not catch the bar as it bounces off the blocks.
- Set a symmetrical wide grip.
- Receive the bar within a partial squat.
- Keep your shoulders active overhead.
- Aim for the centers of the blocks when lowering.
Common mistakes
Unequal block heights
Do not pull one side from a higher starting point.
Gaining speed from the blocks
Do not strike the bar against the surface to create initial momentum.
Saving the lift with a full squat
Do not insist on the same load once the power catch breaks down.
Letting the bar drift forward
Do not trace an arc far from your torso during extension.
Soft elbows
Do not delay lockout as you move underneath.
Uncontrolled return to the blocks
Do not drop the bar onto an edge and let it bounce.
Frequently asked questions
Power Snatch from Blocks: why is “Unequal block heights” a mistake?
Do not pull one side from a higher starting point.
Power Snatch from Blocks: why is “Gaining speed from the blocks” a mistake?
Do not strike the bar against the surface to create initial momentum.
Power Snatch from Blocks: why is “Saving the lift with a full squat” a mistake?
Do not insist on the same load once the power catch breaks down.
Power Snatch from Blocks: why is “Letting the bar drift forward” a mistake?
Do not trace an arc far from your torso during extension.
Power Snatch from Blocks: why is “Soft elbows” a mistake?
Do not delay lockout as you move underneath.
Power Snatch from Blocks: why is “Uncontrolled return to the blocks” a mistake?
Do not drop the bar onto an edge and let it bounce.
What should I focus on when doing Power Snatch from Blocks?
Secure the blocks. Do not catch the bar as it bounces off the blocks. Set a symmetrical wide grip. Receive the bar within a partial squat. Keep your shoulders active overhead. Aim for the centers of the blocks when lowering.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.