Barbell Snatch from Blocks

Description

How to do Barbell Snatch from Blocks

1. 01
   Setup

   Set up blocks to elevate the barbell to your desired starting position, typically mid-shin, knee, or mid-thigh height, depending on your focus.

2. 02
   Setup

   Approach the barbell with your feet hip-width apart and toes slightly pointed out. Grip the barbell with a wide snatch grip, hands well outside your shoulders, using a hook grip if comfortable.

3. 03
   Setup

   Lower your hips, keeping your chest proud, shoulders slightly over the bar, and your back flat. Ensure your weight is balanced over your mid-foot, with your arms relaxed but straight.

4. 04

   Initiate the pull by powerfully driving through your heels, extending your knees and hips simultaneously. Keep the bar path close to your body as it accelerates upwards.

5. 05

   As the bar reaches your upper thigh, explosively extend your hips, knees, and ankles (triple extension), shrugging your shoulders and pulling your elbows high and out.

6. 06

   Drop quickly under the bar, rotating your hands around and pressing the bar overhead into a full squat position with arms locked out. Stand up completely with the barbell overhead, maintaining control.

Tips

• Focus on a smooth, continuous acceleration of the bar from the blocks, avoiding any jerking movements or pauses at the start of the pull.
• Maintain a tight, braced core throughout the entire lift to protect your spine and efficiently transfer power from your lower body to the barbell.
• Practice the 'scoop' or 'hip contact' phase to ensure the bar brushes against your upper thighs, maximizing the power transfer from your explosive hip extension.
• Develop a strong overhead squat to confidently receive the bar in the bottom position and stand up securely, maintaining active shoulders.

Common mistakes

• Starting with the hips too low or too high compromises the initial pull; adjust your hip position so your shoulders are slightly over the bar with a flat back.
• Failing to achieve full triple extension limits power transfer; ensure you fully extend your ankles, knees, and hips before pulling under the bar.
• Catching the bar with bent elbows or a rounded back increases injury risk; actively punch the bar overhead and maintain a rigid core in the receiving position.