Snatch from Blocks
The Snatch from Blocks is a expert compound movement that activates 9 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and forearms and glutes and hamstrings and lower back and shoulders and traps and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Snatch from Blocks work?
The Snatch from Blocks primarily works the Quadriceps. Secondary muscles include the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps, which assist during the movement.
Is the Snatch from Blocks good for beginners?
The Snatch from Blocks is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Snatch from Blocks?
You need barbell to perform the Snatch from Blocks. Most commercial gyms will have this available.
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