Barbell Power Snatch From Blocks
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Set the bar on blocks at the height you want to start from and take a wide snatch grip, shoulders slightly over the bar and back flat.
- Push through the floor to lift the bar off the blocks, then extend the hips and knees explosively as it passes the thighs.
- Pull yourself under and punch the bar up, receiving it locked out overhead with the thighs above parallel.
- Stand tall, then return the bar to the blocks for the next rep.
FORM TIPS
- Receive it high. Riding it down into a full squat makes it a block snatch.
TARGET MUSCLES
Primary
- Traps
- Shoulders
- Glutes
- Hamstrings
Secondary
- Lower Back
- Quads
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.