Barbell Power Snatch From Blocks – Video Exercise Guide & Tips

Barbell Power Snatch From Blocks - Video Exercise Guide & Tips

In this video exercise guide, you'll learn how to perform the barbell power snatch from blocks with precision and power.

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This dynamic movement offers a range of benefits, including improved explosive strength and enhanced coordination.

With proper set-up and grip, you'll execute the power snatch flawlessly, avoiding common mistakes.

Follow these tips and progress towards mastering this advanced exercise.

Let's dive in and take your training to the next level!

Key Takeaways

  • The power snatch improves explosive power, coordination, strength, and athletic performance.
  • Proper set-up and grip are crucial for efficient power transfer, including maintaining a neutral spine, positioning the barbell just above midfoot, and using a wider grip.
  • Executing the power snatch from blocks involves setting up blocks at knee height or slightly below, exploding upward by extending the hips and shrugging the shoulders, and catching the bar overhead in a stable position.
  • To progress and improve, start with lighter weights and gradually increase load, work on mobility and flexibility, practice proper technique with a strong core, and seek feedback from a coach or use video analysis.

Benefits of the Power Snatch

The power snatch provides you with a variety of benefits that can improve your strength, power, and athletic performance.

One of the key benefits of this exercise is the improvement of explosive power. Explosive power refers to the ability to generate force quickly, which is essential in many sports and activities. The power snatch requires a rapid and explosive movement, as you pull the barbell from the ground and propel it overhead in one fluid motion. By consistently performing this exercise, you can increase your ability to generate explosive power, leading to enhanced performance in activities that require quick and powerful movements.

Another benefit of the power snatch is the enhancement of full body coordination. This exercise requires the coordination of multiple muscle groups and joints to execute the movement correctly. From the initial setup to the final overhead position, every part of your body needs to work in sync to perform the power snatch efficiently. As you continue to practice and improve your technique, your coordination will become more refined, resulting in better overall body control and movement efficiency.

Proper Set-Up and Grip

To properly set up for the power snatch, you should start by positioning yourself in front of the barbell and gripping it with an overhand grip. This grip allows for a secure hold on the barbell throughout the movement.

As you prepare for the power snatch, there are a few key factors to consider:

  • Importance of hip hinge: The power snatch requires a strong hip hinge, which is essential for generating power and explosiveness in the movement. Engage your glutes and hamstrings, and keep your back straight as you hinge at the hips.
  • Correct hand placement: When gripping the barbell, your hands should be slightly wider than shoulder-width apart. This wider grip allows for a proper bar path and ensures optimal power transfer during the lift.
  • Neutral spine position: Maintain a neutral spine throughout the set-up and lift. This helps to protect your lower back and promotes efficient movement.
  • Barbell position: Position the barbell just above your midfoot, ensuring that it's close to your shins. This allows for a more efficient transfer of power from the ground to the barbell.

By following these guidelines, you can set yourself up for success in executing the power snatch from blocks.

Now, let's move on to the next section and discuss how to properly execute this powerful exercise.

Executing the Power Snatch From Blocks

Now, let's dive into how you can properly execute the power snatch from blocks. This exercise is a great way to improve your technique and develop explosive power. The power snatch from blocks is a variation of the traditional snatch exercise, but it allows you to focus on specific parts of the movement and make modifications as needed.

To start, set up the blocks at knee height or slightly below. Position yourself with your feet hip-width apart and toes pointed slightly outward. Grip the barbell just outside shoulder-width, with an overhand grip. Bend your knees and hinge at the hips, keeping your back flat and chest lifted.

From this starting position, explode upward, extending your hips and shrugging your shoulders. As the barbell reaches chest height, pull yourself under the bar by quickly dropping into a partial squat and rotating your elbows forward. Catch the bar overhead in a stable position with locked arms and your feet in a comfortable stance.

As you become more comfortable with the power snatch from blocks, you can make variations and modifications to challenge yourself further. You can increase the weight, adjust the height of the blocks, or try different grip positions. These variations will help you develop strength, power, and coordination in different ways.

Common Mistakes to Avoid

When performing the power snatch from blocks, be mindful of the common mistakes to avoid. These mistakes can hinder your progress and potentially lead to injury. Here are some technical cues to help you steer clear of these errors:

  • Poor grip: Make sure to grip the barbell correctly, with your hands positioned just outside your hips. Avoid gripping too wide or too narrow, as this can compromise your stability and control during the lift.
  • Lack of explosion: The power snatch requires a quick and explosive movement. Avoid a slow and sluggish pull, as this will diminish the power generated and limit the effectiveness of the exercise. Focus on exploding upwards with maximum force.
  • Inadequate hip extension: Proper hip extension is crucial for generating power and height during the snatch. Avoid relying solely on your arms to lift the barbell. Instead, engage your hips and forcefully extend them to propel the barbell upwards.
  • Incorrect foot positioning: Your foot placement plays a vital role in maintaining balance and stability throughout the lift. Avoid positioning your feet too wide or too close together. Find a comfortable stance that allows for a powerful and stable snatch.

Tips for Progression and Improvement

Continue improving your power snatch from blocks by incorporating these tips into your training regimen.

To progress and improve in this exercise, you need to focus on specific progression techniques and training strategies.

Firstly, it's essential to start with lighter weights and gradually increase the load as you become more comfortable with the movement. This will allow you to build strength and develop proper technique without compromising form.

Another important tip is to work on your mobility and flexibility. A full range of motion is crucial for a successful power snatch. Incorporating exercises such as hip mobility drills and shoulder stretches into your warm-up routine can help improve your overall mobility and enhance your snatch performance.

Additionally, practicing proper technique is vital for progression. Focus on maintaining a strong and stable core, using your hips to generate power, and keeping the bar close to your body throughout the movement. Film yourself or work with a coach to identify any flaws in your technique and make the necessary adjustments.

Lastly, implementing variation in your training can also aid in progression. Incorporate different snatch variations, such as hang snatches or snatch pulls, to target specific weaknesses and improve overall power and explosiveness.

Frequently Asked Questions

What Are Some Common Warm-Up Exercises to Perform Before Attempting the Barbell Power Snatch From Blocks?

To properly warm up before attempting the barbell power snatch from blocks, it's important to perform some common warm-up exercises. These exercises will help prepare your body for the intense movement.

Start with dynamic stretches like arm circles and leg swings to increase your range of motion.

Then, incorporate some bodyweight movements like squats and lunges to activate your muscles.

Remember to start with lighter weights and gradually increase to avoid injury, especially if you're a beginner.

Can the Barbell Power Snatch From Blocks Be Modified for Beginners or Individuals With Limited Mobility?

To modify the barbell power snatch from blocks for beginners or individuals with limited mobility, there are a few variations you can try.

One option is to use a lighter weight or even a PVC pipe to practice the movement pattern.

Another modification is to start from a higher block or elevated surface to reduce the range of motion required.

These mobility modifications can help you safely build strength and technique before progressing to the full exercise.

Are There Any Specific Breathing Techniques That Should Be Used During the Execution of the Power Snatch From Blocks?

During the power snatch from blocks, it's important to focus on your breathing technique. Proper breathing can help you generate more power and stability throughout the movement.

As you initiate the lift, take a deep breath in and brace your core. Exhale forcefully as you explode upward and extend your hips.

This controlled breathing pattern can enhance your performance and ensure that you maintain proper form throughout the exercise.

How Often Should the Power Snatch From Blocks Be Incorporated Into a Training Routine for Optimal Results?

To achieve optimal results, it's crucial to determine the optimal frequency for incorporating the power snatch from blocks into your training routine. Start by considering your overall training goals and the other exercises in your program.

It's important to find a balance that allows you to challenge yourself without overtraining. Additionally, make sure to include proper warm-up exercises before attempting the power snatch from blocks to prepare your muscles and minimize the risk of injury.

Are There Any Alternative Exercises or Variations That Can Be Used to Complement the Power Snatch From Blocks and Further Enhance Explosive Power and Strength?

To enhance explosive power and strength, there are alternative exercises and variations that can complement the power snatch from blocks.

These exercises include the hang power snatch, dumbbell power snatch, and kettlebell swing.

The hang power snatch focuses on explosive hip extension, while the dumbbell power snatch and kettlebell swing target the same muscles as the power snatch from blocks.

Incorporating these alternative exercises into your training routine can further develop your explosive power and strength.


In conclusion, the barbell power snatch from blocks is a highly beneficial exercise for improving strength, power, and coordination.

By following proper set-up and grip techniques, executing the power snatch correctly can help avoid common mistakes and maximize results.

With consistent practice and progression, individuals can continue to improve their technique and overall performance.

Keep pushing yourself and striving for improvement to reach your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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