Power Snatch from Blocks being performed with proper form

How to do a Power Snatch from Blocks

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

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

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    5. 5. Front Squat

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    6. 6. Dumbbell Lunge

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      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

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    8. 8. Leg Press

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