How to Do Block Snatch: Muscles Worked & Proper Form

Muscles Worked in Block Snatch

Primary muscles worked:

• Glutes
• Lower Back
• Adductors
• Quads

Secondary muscles worked:

• Hamstrings
• Trapezius
• Calves
• Forearm Flexors

How to Block Snatch

1. Place a barbell on two blocks, so that it is resting just above knee height.
2. Lean forward and grip the bar with a wide overhand grip.
3. Inhale, and brace your core slightly.
4. Lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously.
5. Once the bar has reached maximum speed, squat down deep and catch the bar on straight arms over your head.
6. When you’ve got control of the bar, stand up straight.
7. Lower the bar down to the blocks again, with control.

Commentary

The block snatch is a variant of the snatch exercise, in which you have removed the first pull from the floor. This makes the block snatch a potentially easier variant to begin with for learning the snatch, since you don’t have to focus on as many steps.