Barbell snatch from blocks

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Place the barbell on blocks positioned at knee height. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart.
2. Lift the barbell off the blocks by extending your hips and knees simultaneously, keeping the barbell close to your body.
3. As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward in one smooth motion. Quickly drop into a squat position and catch the barbell overhead with your arms fully extended.
4. Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the blocks with control. Repeat for the desired number of repetitions.

Form tips

• Explode through your hips and knees to generate the power needed for the lift.
• Drop quickly into the squat to catch the barbell overhead in a stable position.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.