How to do a Power Snatch from Blocks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Power Snatch from Blocks
Workouts with Power Snatch from Blocks
Target muscles worked
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.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on blocks just below knee height.
- Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in a wide overhand grip.
- Maintain a neutral spine as your press through your heels to pull the barbell up vertically by extending your legs.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up overhead.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
- Stand upright before lowering the barbell to the starting position.
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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
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Alternative Exercises to Power Snatch from Blocks
1. Snatch
79.9 mSCORESWAPPED 37 TIMESA 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. Back Squat
99.3 mSCORESWAPPED 27 TIMESBack 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. Power Snatch
64.4 mSCORESWAPPED 26 TIMESThe 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.
- Intermediate
- Hamstrings
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4. Hang Power Snatch
63.9 mSCORESWAPPED 21 TIMESThe 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.
- Intermediate
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5. Front Squat
93.4 mSCORESWAPPED 17 TIMESFront 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. Dumbbell Lunge
97.6 mSCORESWAPPED 14 TIMESDumbbell 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. Leg Press
99.7 mSCORESWAPPED 10 TIMESLeg 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.
- Beginner
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8. Hang Power Clean
88.9 mSCORESWAPPED 8 TIMESHang 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.
9. Barbell Lunge
95.7 mSCORESWAPPED 7 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
10. Hang Snatch
76.5 mSCORESWAPPED 7 TIMESTargets 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.
- Intermediate
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