Barbell Snatch from Blocks
The Barbell Snatch from Blocks is a dynamic weightlifting exercise that develops explosive strength and coordination.
To perform the exercise, follow these steps:
- Stand with your feet shoulder-width apart, with the barbell positioned on blocks at knee height.
- Grip the barbell with a wide grip, ensuring your hands are outside your knees.
- Engage your core and pull the barbell off the blocks, extending your hips and knees simultaneously.
- As the barbell rises, explosively pull yourself under the bar, catching it overhead with arms fully extended.
- Stand up straight to complete the lift, then lower the barbell back to the blocks.
How to perform the Barbell Snatch from Blocks
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Snatch from Blocks using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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