If you’re looking to improve your power and explosiveness while taking your lifts up a notch, the block snatch is an excellent tool!
This full-body lift uses core strength and timing in unison to generate speed and power that can benefit any type of lifter.
Block snatches not only help build muscle coordination, they also target smaller muscles groups which often get neglected by other heavy exercises.
With the proper form and technique, this dynamic move can lead to major improvements in furthering your fitness journey.
In this blog post we’ll explain what a block snatch is, its benefits, how it works with proper form detailed with step-by-step instructions, plus some helpful tips on getting started.
Let’s get into it!
What is a Block Snatch
The Block Snatch is a weightlifting exercise that involves lifting the bar from blocks above the ground. It’s essential for Olympic weightlifters and eliminates the need to lift from the floor.
To do this lift, set up varying height blocks with a loaded barbell on them. Grab the bar with your hands outside your hips, wider than shoulder-width. Engage your glutes and quads. Push through your heels and extend your legs and hips. Shrug your shoulders as you drive up. Pull yourself underneath the bar and drop into a deep squat. Keep your chest up, stay upright, and keep elbows high when receiving the bar.
Pro Tip: Practice with higher blocks, then gradually reduce them until you reach the floor. This will help you lift heavier loads without momentum.
No need for a wallet when you can snatch blocks! Learn the Block Snatch and show off your skills.
How To Do The Block Snatch
For weightlifters and athletes, achieving maximum power in a snatch is key. Block Snatch is one of various techniques that can help you do just that. Here’s how to perform it:
- Step 1: Take a wide stance with your feet shoulder-width apart. Place the barbell on your thighs.
- Step 2: Bend your knees slightly and keep your chest up. Make sure your shins are perpendicular to the floor.
- Step 3: Jump and shrug your shoulders. Pull the bar up towards your hips at the same time.
- Step 4: When the bar reaches hip level, quickly drop under it. Catch it with a locked-out arm position overhead while landing in a squat stance.
- Step 5: Hold for a second then stand back up.
The Block Snatch technique increases explosiveness and power during weightlifting exercises and improves overall athletic performance. It’s important to maintain proper form to avoid any injuries or accidents. Keep practicing to improve form and build strength gradually.
This technique was first introduced by Bulgarian weightlifters in the mid-twentieth century. Nowadays, it’s popular among weightlifters worldwide due to its effectiveness. So, lift your ego with the benefits of the Block Snatch!
Benefits of the Block Snatch
The Block Snatch exercise has lots of advantages for athletes. It helps to increase their speed, power, and general athleticism. It:
- Increases your range of motion and flexibility
- Strengthens upper body muscles like deltoids, triceps, and biceps
- Develops lower body muscles like quadriceps, glutes, and hamstrings
- Enhances coordination, balance, and stability
Plus, doing the Block Snatch often can make your bones more dense and reduce the chances of getting hurt when exercising.
The technique used to do the exercise really matters in making it more effective. So, it’s best to get help from a coach to get the best results.
A study in the Journal of Strength and Conditioning Research showed that Olympic weightlifting exercises like the Block Snatch can lead to major improvements in vertical jump performance in athletes.
Get ready to upgrade your athletic potential with the Block Snatch! It’ll boost your explosive power and give your muscles a serious workout.
Block Snatch Target Muscle Group
The Block Snatch exercise boosts a range of muscles, like your shoulders, upper back, hips, glutes, hamstrings, and calves. Doing it right needs power and explosiveness. Here’s a 3-step guide:
- Stand with your feet shoulder-width apart. Place the bar at hip-height on blocks.
- Brace your core. Hinge at the hips, keeping a flat back. Grip the bar with both hands.
- Explode through your hips to pull the bar to chest-height. Quickly drop under the bar and catch it overhead before standing up.
Doing this exercise can boost overall strength and power. It’ll also target multiple muscles at once.
But remember: proper form is key when doing Olympic weightlifting moves. Ask a coach or trainer to help perfect your technique and stay safe.
Don’t miss out – give it a go today!
Block Snatch Common Mistakes
Block Snatch Technique Errors and Fixes
Misunderstandings about Block Snatches can lead to technical errors. Common mistakes range from beginners to seasoned athletes. Here’s how to fix them.
- Too slow: Generate power quickly by using hips and legs to transfer weight through knees.
- Wrong starting position: Arms should be straight and feet shoulder-width apart.
- Faulty grip technique: Barbell should rest at hip level, hands just outside of knees.
- Poor flexibility: Mobility helps maintain balance between stability and agility.
Power-based movements, such as squats or deadlifts, focus on bulking up. Block snatch is for testing explosiveness.
My friend thought he could skip basic steps when attempting the lift. He ended up in rehab from an injury due to improper form. To avoid this, vary block snatch exercises.
Block Snatch Variations
When it comes to Block Snatch Variations, there’s a range of techniques and modifications you can try. Such as the High Hang Block Snatch, Power Position Block Snatch, Knee Level Block Snatch, Above Knee Block Snatch and Mid Shin Block Snatch!
It’s key to recognize the advantages and purpose of each before applying them to your workout. Also, you must warm-up and keep proper technique to avoid injury.
Incorporating Block Snatch Variations into your routine can enhance your performance and strength building capabilities. Weightlifting coach Greg Everett stresses the importance of having consistent technique throughout the lift.
Frequently Asked Questions
What equipment do I need to do a Block Snatch?
To do a Block Snatch, you will need a barbell, weights, lifting shoes, and wrist wraps.
How do I set up for a Block Snatch?
Start by setting the barbell on a block or platform at mid-thigh level. Stand with your feet shoulder-width apart, grip the barbell with a wide grip overhand, and position your body in a squat position.
What is the proper technique for a Block Snatch?
To do a Block Snatch, lift the barbell up explosively, pulling it upward in a straight line while simultaneously dropping under the bar to catch it in an overhead squat position. Keep your chest up and back straight throughout the movement.
How many sets and reps should I do for a Block Snatch?
Beginners should start with 2-3 sets of 3-5 reps, gradually increasing weight and intensity. Advanced athletes can perform up to 6 sets of 1-2 reps with near-maximum weight.
Can the Block Snatch be dangerous?
Like any exercise, the Block Snatch can be dangerous if not performed correctly. It’s essential to start with lighter weights and perfect technique before adding more weight, and always have a spotter or coach present to monitor your form and provide feedback.