Snatch from Blocks
A expert olympic weightlifting exercise for the quads, done with a barbell.
How to do the Snatch from Blocks
- 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.
- Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Snatch from Blocks
Overhead SquatBarbell · Expert
Power JerkBarbell · Expert
Clean from BlocksBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Hang Clean - Below the KneesBarbell · Intermediate
Heaving Snatch BalanceBarbell · Intermediate
Questions
What muscles does the Snatch from Blocks work?
Mainly the quads, with the calves, forearms, glutes, hamstrings, lower back, shoulders, upper back and triceps helping.
Is the Snatch from Blocks good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Snatch from Blocks?
Good alternatives that train the quads: Overhead Squat, Power Jerk, Clean from Blocks or Clean Pull.
How many sets and reps of the Snatch from Blocks should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).