Power Snatch from Blocks
10 reps
Pull the bar from the blocks and snap it overhead in one motion.
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QUADS
Power Snatch from Blocks
A power snatch that starts with the bar resting on blocks below the knee, removing the pull from the floor. This lets you focus on the explosive extension and overhead catch, and it's a good fit for lifters with mobility limits or those refining the top of the lift.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, and a loaded bar on blocks just below knee height.
- 2
Hinge your hips and bend your knees to take a wide overhand grip on the bar.
- 3
Keep a neutral spine and press through your heels to pull the bar up as you straighten your legs.
- 4
Once the bar clears your mid-thigh, explosively extend your hips, knees, and ankles to send it overhead.
- 5
Snap your elbows under to catch the bar overhead, palms up, dropping into a half squat.
- 6
Stand tall, then lower the bar back to the blocks.