Exercise Library

Block Power Snatch

AKA Power snatch from blocks, power snatch off blocks
The block power snatch is an exercise that can serve a number of purposes depending on the lifter’s or coach’s goals.
The block power snatch should be performed identically to the power snatch except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power snatch from the same starting height.
The block power snatch will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. The naturally limited weight also means it can serve as a good exercise for lighter training days, especially during periods when squatting is very heavy and the demand on the legs needs to be kept minimal.
The block power snatch is appropriate for lighter training days as a secondary exercise, or in addition to heavier snatch training. The power receiving position and higher starting position reduce the possible intensity, meaning that even if performed maximally, the exercise will have less of an effect on the athlete’s systemic fatigue and recovery. Use 1-3 reps per set.
The block power snatch can be performed from blocks of any height.
See Also


Free Snatch Manual
When you join our newsletter!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Subscribe to the Performance Menu Magazine