Hominin · exercise
Snatch from Blocks
Snatch from Blocks is a expert olympic weightlifting exercise using barbell. It works the quadriceps, with help from the calves, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps.
expertbarbellpull movementcompoundolympic weightlifting
- Main muscles
- quadriceps
- Also works
- calves, forearms, glutes, hamstrings, lower back, shoulders, traps, triceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Pull · barbell, intermediate
- Clean from Blocks · barbell, intermediate
- Frankenstein Squat · barbell, intermediate
- Hang Clean · barbell, intermediate
- Hang Clean - Below the Knees · barbell, intermediate
- Heaving Snatch Balance · barbell, intermediate
- Jerk Dip Squat · barbell, intermediate
- Olympic Squat · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).