Snatch from Blocks
A full snatch started from blocks and received overhead in a deep squat. It lets you drill the second pull and turnover at full depth with less floor fatigue.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
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 the bar close.
At the hips, extend explosively and shrug, letting the elbows bend high and out.
Pull yourself under and punch the bar overhead as the feet move to the squat stance.
Receive it with locked arms as low as possible, chest up.
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
Patient off the blocks
Violent at the hips
Sit under with locked arms
Common mistakes
Hurrying the start off the blocks
Bar looping away from the body
Pressing out the catch
Chest dropping in the squat
Safety notes
Be ready to drop the bar and move clear on a miss.
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.