Snatch from Blocks

How to do the Snatch from Blocks

1. 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.
2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
3. 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.
4. 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 with your body as low as possible and the arms fully extended overhead.
5. 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

Role	Muscles
Primary	quads
Secondary	calves, forearms, glutes, hamstrings, lower back, shoulders, traps, triceps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Mountain Climbers Bodyweight Star Jump Bodyweight Tire Flip Other Equipment Squats - With Bands Resistance Bands Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight

Easier than the Snatch from Blocks

Same movement pattern, lower entry difficulty — work up from here.

Sandbag Load beginner · Other Equipment Backward Drag beginner · Other Equipment Cable Deadlifts beginner · Cable Machine

Common questions

What muscles does the Snatch from Blocks work?

The Snatch from Blocks primarily works the quads, with the calves, forearms, glutes, hamstrings, lower back, shoulders, traps, and triceps as secondary movers. Power Snatch from Blocks, Hang Clean, and Hang Clean - Below the Knees train the same muscle, across 9 equipment types.

What equipment do you need for the Snatch from Blocks?

A Barbell. Without a barbell, Mountain Climbers, Star Jump, and Tire Flip train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Snatch from Blocks suitable for beginners?

It is rated expert. Start with Sandbag Load, Backward Drag, and Cable Deadlifts and work up.

Where should the Snatch from Blocks go in a workout?

Early — the Snatch from Blocks is compound, working 9 muscle groups, so run it first or second while you are fresh.

Similar exercises

Power Snatch from Blocks Barbell Hang Clean Barbell Hang Clean - Below the Knees Barbell Split Clean Barbell Snatch Barbell Tire Flip Other Equipment