Power Snatch from Blocks
A power snatch started from blocks and received overhead above parallel. It isolates the explosive second pull and fast turnover of the snatch from a consistent start height.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar on lifting blocks at about knee height, take a wide snatch hook grip, and lower the hips with the chest up and shoulders just in front of the bar.
Push through the floor to lift the bar off the blocks, arms long and elbows turned out.
Once the bar reaches the hips, extend the hips, knees and ankles explosively.
Shrug and pull the elbows high, turning the bar over as the feet move to the receiving stance.
Punch the bar to lockout and receive it above parallel with the arms locked.
Stand up with the bar overhead, then lower it carefully back to the blocks.
Breathing: Inhale and brace before the pull, hold it through the receive, and exhale once standing.
Coaching tips
Bar close to the hips
Punch the ceiling
Land and lock
Common mistakes
Bumping the bar forward with the hips
Pressing out the lockout
Receiving on the toes
Rushing off the blocks
Safety notes
Be ready to drop the bar forward and step back on a missed rep.
Use bumper plates and progress from the hang snatch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.