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Power Snatch from Blocks being performed with proper form
Power Snatch from Blocks demonstration video — proper form for the full movement.

How to do a Power Snatch from Blocks

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
6,133
Popularity Rank
1265th
Difficulty
Intermediate
Quads Strength
88 mSCORE 43rd
Equipment Required

Workouts with Power Snatch from Blocks

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    Triceps, Trapezius, Shoulders, Lower Back, Hamstrings, Glutes, Forearms, Calves

    Instructions for Proper Form

    This exercise is an easier variation of the more standard Power Snatch. Similar to other Snatch variations, this is a compound explosive exercise that hits a wide range of muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Snatch beyond the first pull from the floor.

    1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on blocks just below knee height.
    2. Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in a wide overhand grip.
    3. Maintain a neutral spine as your press through your heels to pull the barbell up vertically by extending your legs.
    4. Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up overhead.
    5. Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
    6. Stand upright before lowering the barbell to the starting position.

    Common Form Mistakes

    • Over Recruiting Arms

      Despite starting this exercise from a higher position, you should still be generating most of the force by extending your legs and driving your hips forward. Over recruiting your arms will make this exercise less effective.

    Weight & 1 Rep Max Calculator

    Average Power Snatch from Blocks standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      45
      lbs
      1 Rep Max
      55
      lbs
    • intermediate
      8
      reps
      55
      lbs
      70
      lbs
    • advanced
      8
      reps
      70
      lbs
      90
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Power Snatch from Blocks

    Filter By

    1. 1. Snatch

      Photo of Snatch being performed
      79.9 mSCORESWAPPED 40 TIMES

      A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

    2. 2. Back Squat

      Photo of Back Squat being performed
      99.3 mSCORESWAPPED 31 TIMES

      Back Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.

    3. 3. Power Snatch

      Photo of Power Snatch being performed
      64.4 mSCORESWAPPED 26 TIMES

      The Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.

    4. 4. Hang Power Snatch

      Photo of Hang Power Snatch being performed
      63.9 mSCORESWAPPED 21 TIMES

      The Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.

    5. 5. Front Squat

      Photo of Front Squat being performed
      93.4 mSCORESWAPPED 18 TIMES

      Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

    6. 6. Dumbbell Lunge

      Photo of Dumbbell Lunge being performed
      97.6 mSCORESWAPPED 16 TIMES

      Dumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.

    7. 7. Hang Power Clean

      Photo of Hang Power Clean being performed
      88.9 mSCORESWAPPED 10 TIMES

      Hang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.

    8. 8. Leg Press

      Photo of Leg Press being performed
      99.7 mSCORESWAPPED 10 TIMES

      Leg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.

    9. 9. Overhead Squat

      Photo of Overhead Squat being performed
      80.3 mSCORESWAPPED 7 TIMES

      Strengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.

    10. 10. Hang Snatch

      Photo of Hang Snatch being performed
      76.5 mSCORESWAPPED 7 TIMES

      Targets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.