Power Snatch From Blocks

Setup

1. 01Set blocks so the bar rests at or just above the knee.
2. 02Take a wide snatch grip and set feet at hip width.
3. 03Set shoulders over or slightly ahead of the bar with a flat back.
4. 04Set the hips higher than a full pull start, matching the position the bar would pass through mid-pull.

Execution

1. 01Push the floor away smoothly, lifting the bar off the blocks without a jump start.
2. 02Extend the hips fully as the bar reaches the hip crease and shrug hard.
3. 03Pull under fast, punching the arms to lockout.
4. 04Catch the bar overhead above a parallel squat and stand to finish.

Checkpoints

• -The bar leaves the blocks under control, with no bounce or jump.
• -Hip contact happens before the pull under starts.
• -Catch height stays above parallel.
• -Lockout is received instantly, not pressed out after the catch.

Common mistakes

• -Jumping the bar off the blocks, turning the start into a mini deadlift-jerk.
• -Setting the hips too high, which loses leg drive off the blocks.
• -Catching too deep, turning the lift into a squat snatch.
• -Losing balance forward from an unstable block setup.