Block Snatch: Muscles Worked & Technique

Block Snatch exercise technique

Muscles Worked in Block Snatch

Muscles worked in Block Snatch

Primary muscles worked:

Secondary muscles worked:

How to Block Snatch

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


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.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.