Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Power Snatch from Blocks
- Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
- Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
- Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
- Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.
Muscles Worked
Alternatives to Power Snatch from Blocks
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Power Jerk
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Clean Pull
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do power snatch from blocks work?
Power Snatch from Blocks primarily works the quads. The calves, forearms, glutes, hamstrings, lower back, shoulders and traps assist as secondary muscles.
What equipment do I need for power snatch from blocks?
Power Snatch from Blocks uses barbell.
Power Snatch from Blocks: is it suitable for beginners?
Power Snatch from Blocks is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of power snatch from blocks?
Snatch from Blocks, Clean from Blocks, Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my power snatch from blocks reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; power snatch from blocks can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Power Snatch from Blocks with AI
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