Barbell Snatch from Blocks

Description

How to Do Barbell Snatch from Blocks

1. 1
   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. 2
   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. 3
   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. 4

   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. 5

   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. 6

   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.