Block Snatch
Explosive power meets precision! Master the block snatch & build serious strength. A challenging Olympic lift.
The Block Snatch is a compound exercise that mainly works the back and quads, with help from the glutes & hips and core. You'll need: barbell or lifting blocks or weight plates.
Required Equipment
Block Snatch Muscles Worked
Primary
Lats (latissimus dorsi); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Block Snatch Variations and Alternatives
How to do the Block Snatch
Position a barbell on the blocks at about mid-thigh height.
Stand with feet roughly hip-width apart with the barbell in front of you.
Hinge at your hips and knees to lower your torso and grasp the barbell with a wide overhand grip.
Your back should be straight, and shoulders should be over or slightly in front of the bar.
Engage your core and keep your chest up.
Begin the lift by extending your hips and knees powerfully to drive the bar upward.
As the bar ascends, quickly pull yourself under the bar, keeping it close to your body.
Rotate your wrists and elbows under the bar to catch the bar overhead with arms fully extended, while you drop into a quarter squat position.
Stabilize the weight overhead, then stand up straight by extending your hips and knees.
Lower the bar back to the blocks or to the floor safely before performing the next repetition.
Ensure that you are familiar with Olympic lifting techniques before attempting this exercise and consider working with a coach to prevent injury. Warm up properly, and start with a weight that allows you to maintain proper form.
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Block Snatch FAQs
What muscles does the Block Snatch work?
The Block Snatch mainly works the back and quads, with help from the glutes & hips and core. The main muscles are the latissimus dorsi and quadriceps femoris.
What equipment do you need for the Block Snatch?
Barbell or lifting blocks or weight plates.
Is the Block Snatch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Block Snatch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Block Snatch variations and alternatives?
Similar exercises include the Barbell Block Conventional Deadlift, Hang & Snatch, Barbell Hang Snatch Below-Knee and Block Power-Clean.
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