Exercise guide
Snatch from Blocks
The Snatch from Blocks begins with the bar elevated on sturdy pulling blocks rather than on the floor. The quadriceps, glutes, hamstrings, calves, back, traps, shoulders, arms, and grip coordinate the shortened pull and overhead catch.
Training context
How Block Height Changes the Lift
Higher blocks reduce the first-pull distance and place more emphasis on rapid extension and moving beneath the bar. Lower blocks retain more of the full snatch pull.
Use matched, stable blocks designed for weightlifting. Record the block height because it meaningfully changes the exercise and the load that can be handled.
Technique overview
Start balanced and accelerate from the blocks
Set the bar evenly on the blocks and establish the same wide grip and balanced foot pressure used in the full snatch. Lift the bar smoothly from the supports, accelerate through the hips and legs, and move underneath to receive it overhead. Stand under control and return the bar only to blocks designed to absorb it.
Treat this as an overview and use a range, pace, and setup you can control.