Snatch from Blocks
How to do the Snatch from Blocks with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps
Barbell
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.
Log it, see it on your body.
Every Snatch from Blocks set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Snatch from Blocks: common questions
What muscles does the Snatch from Blocks work?
The Snatch from Blocks primarily works the Quads. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps and Triceps as supporting muscles.
Is the Snatch from Blocks suitable for beginners?
The Snatch from Blocks is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Snatch from Blocks?
To do the Snatch from Blocks you'll need a barbell.
Is the Snatch from Blocks a compound or isolation exercise?
The Snatch from Blocks is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Snatch from Blocks with correct form?
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. Follow the full step-by-step above for the complete movement.
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