Snatch From Blocks

This one is like a bear launching a salmon from a river rock. Starting from blocks skips the slow first part, so you can hone a sharp, explosive pull, fast turnover, and a strong catch overhead.

Instructions

1. Set the bar on blocks at mid-shin or above-knee height.
2. Grip the bar wide and brace your core.
3. Push through the floor and drive the bar upward.
4. Extend hard through hips, knees, and ankles.
5. Pull under fast and catch the bar overhead.
6. Stand tall, then lower the bar back to blocks.

Benefits

• Builds explosive full-body power
• Improves snatch turnover speed
• Helps sharpen pulling timing
• Reinforces strong overhead receiving
• Reduces demand from the floor

Key Points

• Keep the bar close
• Drive hard through the legs
• Finish tall before pulling under
• Catch with locked arms
• Stay balanced over midfoot

Common Mistakes

• Starting with hips too low
• Letting the bar drift forward
• Pulling early with the arms
• Catching with soft elbows
• Jumping forward off the blocks