Snatch from Blocks
Snatch from Blocks is a olympic weightlifting - squat 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 - squat snatch from blocks
Exercise technique
- Blocks
Center the bar on two sturdy blocks of equal height.
- Grip
Take a wide snatch grip and keep your shoulders slightly in front of the bar.
- Preparation
Lower your hips to an appropriate height and set your back long.
- Pull
Lift the bar smoothly off the blocks and accelerate it close to your legs.
- Extension
After extending your hips and knees powerfully, turn your arms under the bar.
- Catch
Receive the bar in a full squat with your arms locked.
- Return
Stand and stabilize, then lower the bar onto the blocks under control.
Key technique points
- Secure both blocks.
- Do not bounce the bar off the blocks.
- Keep your arms extended until the drive.
- Establish active overhead support in the full squat.
- Spread your feet under control.
- Aim for the centers of the blocks on the return.
Common mistakes
Uneven start
Do not pull the bar from uneven blocks.
Striking the blocks
Do not hit the surface with the bar to gain momentum.
Staying in a power catch
Do not omit settling into the bottom when the goal is a full snatch.
Throwing the bar forward
Do not turn hip contact into a horizontal swing.
Late lockout
Do not leave your elbows bent at the bottom.
Setting down on the edge
Do not leave the bar bouncing on the edge of a block.
Frequently asked questions
Snatch from Blocks: why is “Uneven start” a mistake?
Do not pull the bar from uneven blocks.
Snatch from Blocks: why is “Striking the blocks” a mistake?
Do not hit the surface with the bar to gain momentum.
Snatch from Blocks: why is “Staying in a power catch” a mistake?
Do not omit settling into the bottom when the goal is a full snatch.
Snatch from Blocks: why is “Throwing the bar forward” a mistake?
Do not turn hip contact into a horizontal swing.
Snatch from Blocks: why is “Late lockout” a mistake?
Do not leave your elbows bent at the bottom.
Snatch from Blocks: why is “Setting down on the edge” a mistake?
Do not leave the bar bouncing on the edge of a block.
What should I focus on when doing Snatch from Blocks?
Secure both blocks. Do not bounce the bar off the blocks. Keep your arms extended until the drive. Establish active overhead support in the full squat. Spread your feet under control. Aim for the centers of the blocks on the return.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.